CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

AMRAP 5:00

100m Run or :30 bike

8 Step up

4 Burpee to target

4-6 Chest to bar/ pull up / ring row

GROWTH & DEVELOPMENT

Metcon (No Measure)

For Performance Athletes who cannot perform below, today they are to do this EMOM

EMOM 32:00

1. 12 Calorie Row

2. 1 Round DT @ 95/56

3. 9 Calorie Bike

4. Rest

PERFORMANCE

Metcon (Time)

High skill day-

0-20:00

3 Sets

150m Row

6 Bar muscle up

150m Row

9 Chest to bar ** goal is unbroken gymnastics

:90 rest between sets

@ 22:00

Every 8 minutes x 24:00 ( 3 Sets )

800m Run

10-15 HSPU

8 Burpee box jump over
Rx+

0-20:00

3 Sets

150m Ski

10 Bar muscle up

150m Ski

15 Chest to bar ** goal is unbroken gymnastics

:90 rest between sets

@ 22:00

Every 8 minutes x 24:00 ( 3 Sets)

800m Run

20 HSPU

10 Burpee box jump over 24/20