CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 bike row or ski or 400m jog

Amrap 6:00

Easy pace

8 air squat

12 alt. DB snatches

4 burpee

12 hollow rocks

8 Russian swings

GROWTH & DEVELOPMENT

A: Metcon (5 Rounds for time)

Every 3:00 x 5 Sets

18 Wallballs

12 HR Push-ups

7 Front squat 95/65

No rest into B

B: Metcon (5 Rounds for time)

Every 3:00 x 5 Sets

18 KBS

12 Box jump

7 Ski cals

PERFORMANCE

A: Metcon (5 Rounds for time)

Every 3:00 x 5 Sets

21 Wallball

15 Pull-up

9 OHS 95/65

No rest into B

B : Metcon (5 Rounds for time)

Every 3:00 x 5 Sets

21 KBS 53/35

15 Toe to bar

9 Squat clean 95/65