Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio warm up

Wall squats x 10

Indian Push ups x 5

100m Jog

x 4 sets

GROWTH & DEVELOPMENT

Metcon (Time)

For time:

21 Box jump

21 Thruster 75/55

21 Calorie Bike

18 Box jump

18 Thruster 75/55

18 Calorie Bike

15 Box jump

15 Thruster 75/55

15 Calorie Bike

12 Box jump

12 Thruster 75/55

12 Calorie Bike

9 Box jump

9 Thruster 75/55

9 Calorie Bike

6 Box jump

6 Thruster 75/55

6 Calorie Bike

PERFORMANCE

Metcon (Time)

For time:

21 Bar facing Burpee

21 Thruster @ 75/55

400m Run

18 Bar facing burpee

18 Thruster @ 95/65

400m Run

15 Bar facing burpee

15 Thruster @ 105/75

400m Run

12 Bar facing burpee

12 Thruster @ 115/85

200m Run

9 Bar facing burpee

9 Thruster @ 135/95

200m Run

6 Bar facing burpee

6 Thruster @ 145/105

200m Run

Core

CASH OUT

100 Reps of your choice – sit ups, GHD sit ups, Toe to bar, Laying Leg Raises, Medball sit ups, DB rotations, Plank walk out etc. Get it in!!!

This can be done – EMOM style 15 reps every min. 10 reps every minute etc. Or can just be done in sets for time. You pick , or ask a coach for help