CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

3 sets

Empty bar 5 hang clean or snatch

5 burpee

5 kipping swings

10 hollow rock

GROWTH & DEVELOPMENT

Metcon (5 Rounds for time)

Every 5 minutes:

300/250m Ski erg

4 Hang squat clean 135/85 … 115/75

6 Burpee box jump over 24/20

8 Dual DB S2OH

25:00

PERFORMANCE

Metcon (5 Rounds for time)

Every 5 minutes:

300/250m row

4 Hang squat snatch 115/75

6 Burpee box jump over

8 toe to bar

25:00
Rx+ 135/95 + max set unbroken BMU

** every round shoot for a high set!