CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

1 minute bike

1 minute row

1 minute ski erg

3 Sets-

15 Banded pull apart

30 seconds hollow hold

15 Goblet squat

GROWTH & DEVELOPMENT

A: Metcon (Time)

30-20-10

Calorie Row

Box jump

+ 5:00 rest before B

Metcon (Time)

21-15-12-19-6-3

Wallball

+ 10/8 Calorie Bike

PERFORMANCE

A: Metcon (6 Rounds for time)

Every :90 seconds complete the following for 9:00

6 HSPU

25 Double under

Rx+

6-8 SHSPU

35 Double under

3:00 rest before B
L12-

12 DB Dual S2OH 50/35

25 Double under ( 50 Single under)

B: Metcon (6 Rounds for time)

Every :90 seconds complete the following for 9:00

10/8 Calorie Row

12 Unbroken Wall ball 20/14

3:00 rest before C

Metcon (6 Rounds for time)

Every :90 seconds complete the following for 9:00

5 Clean and Jerk 115/75

8 Lateral Burpee