CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

2 Sets

1 minute bike

1 minute ski

1 minue row

200m Jog

GROWTH & DEVELOPMENT

Metcon (No Measure)

EMOM 40:00

1. 8 Calorie Ski erg

2. 5 Burpee box jump + 5 Box jump over

3.40-60 Double or single under

4.8 Calorie Assault bike

PERFORMANCE

Metcon (6 Rounds for time)

6 Sets

24 Wall ball

200m Run

16 HSPU

12 Overhead squat 95/65

8 toe to bar

2:00 Rest between sets