CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio into

Dynamic warm up with coach

GROWTH & DEVELOPMENT

Metcon (2 Rounds for calories)

2 sets

400m Run

+ 5:00 Max Calorie bike **

rest 5:00 between sets
** push that bike!

Early classes can sub 500m Row if too dark

Metcon (Time)

@ 25:00

5 Rounds for time:

10 Burpee

10 Air squat

10 Hollow rock

10 Push up

PERFORMANCE

Metcon (Time)

For time:

800m Run

1000m Row

800m Run

1000m Row
Early classes can sub 50/35 Assault bike calorie for running if too dark

Metcon (Time)

@ 25:00

For time:

50 Burpee

50 Air squat

50 Hollow rock

50 Push up