CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 bike

Into workout – long one

Grab your equipment and warm up each movement on your own

GROWTH & DEVELOPMENT

Metcon (Time)

Repeats-

Every 4:00 x 12:00 (3 sets)

400m Run (scale to every 5:00 if needed)

@ 15:00

50 slam ball

25 Hang power clean 75/55

+ :90 rest

25 Assault cals

50 wall ball or goblet squat

+:90 rest

50 slam ball

25 Lateral Burpee

Rest 3:00 into

Repeats-

Every 4:00 x 12:00 (3 sets)

400m Run (scale to every 5:00 it needed)
Score is middle section- not runs

PERFORMANCE

Metcon (Time)

Repeats-

Every 4:00 x 12:00 (3 sets)

400m Run

@15:00

500m Row

40 DB S2OH 50/35

500m Ski

Rest 3:00

40/30 Assault Cals

40 DB Hang clean and jerk (each hand)

500m Row

Rest3:00

Repeats-

Every 4:00 x 12:00 (3 sets)

400m Run
Score is time for middle section (not runs)