CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

400m Jog

– Athlete free stretch

EMOM

GROWTH & DEVELOPMENT and PERFORMANCE

Metcon (No Measure)

20:00 EMOM

1. 60 Double under

2. 200m Run

3. 8 Burpee Push up

4. 12 Calorie Bike

5. REST

no rest into

20:00 EMOM

1. 12 Dual DB Ground to overhead

2. 225m Row

3. :50 seconds medal sit up

4.250m Ski erg

5. REST