Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 bike

2 rounds

Get that heart rate up

100m row

8 alternating box step up

4 clean and jerk 95/65 (or lighter)

1:00 bike @ a good pace

GROWTH & DEVELOPMENT

Metcon (4 Rounds for time)

Every 10:00 for 40:00:

250m row

10 Lateral burpee over the bar

15 Deadlift 95/65

10 Shoulder to overhead

250m row

PERFORMANCE

Metcon (2 Rounds for time)

0-10:00

For time:

30 Clean and jerk @135/95

@10:00

6 Rounds for time:

5 Front squat 135/95

10 Burpee box jump

15 Calorie Row

200m Run