CrossFit

Great Woods Fitness & Performance – CrossFit

Metcon (Time)

13,12,11,10……..5,4,3,2,1

Handstand push up

Wallball

Medball sit up

Alternative –

13 to 1

Hand release push up

Goblet squat or air squat

Sit up

Metcon (Time)

Runs

Track session

100m run

100m wall

X 6 sets

Into

200m run

200m walk

X 4 sets

Into

400m run

400m walk

X 2 sets