CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

2 Sets-

:45 ski erg

:45 bike

:45 Double/ single under work

+

2 Sets-

1/2 kneeling single arm press x 8 reps

:20 hollow rock

:20 mountain climber

GROWTH & DEVELOPMENT

Metcon (10 Rounds for time)

10 Rounds for time:

12 Calorie Ski

6 Dual Devil press

12 Calorie Row

6 Dual DB thruster

1:00 rest between sets

PERFORMANCE

Metcon (10 Rounds for time)

10 Rounds for time:

12 Calorie Bike

8 Hang Power snatch 75/55

12 Calorie Bike

8 OHS 75/55

+ 1:00 rest between sets

CAP 45:00
* note that this a bike workout. The weight is light even to move unbroke and smooth. It’s all aerbobic bike building endurance, DON’T SLACK ON THE BIKE – but don’t crash and burn from 100-0 either