CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minutes Cardio

+

2 Sets

10 Wall squat

10 Alternating lunges

10 Jump squats

10 Push up

GROWTH & DEVELOPMENT

Metcon (4 Rounds for time)

4 Sets

300m Row

+ 1:00 rest between each set

Metcon (5 Rounds for time)

5 Sets of the following,

15 Wall ball

10 Burpee box jump

10/8 Calorie Row

+ 90 Seconds rest between each set

Metcon (4 Rounds for time)

Every 2:00 x 4 Sets of the following,

Bike Repeats 15 Calorie

PERFORMANCE

Metcon (4 Rounds for time)

Bike Repeats-

Every 2:00 x 8:00 4 Sets of,

18/14 Calorie on the bike

Metcon (Time)

@12:00

5 Sets of the follow,

50 Double under

10 DB Box step over 50/35 x 1

10/8 Calorie Bike

:90 second rest between each set

Metcon (4 Rounds for time)

4:00 rest

into

Row Repeats-

4 Sets of the following,

300m Row

1:00 rest between

*Goal is to stay @ 2:00 M, 2:06 F