Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

GROWTH & DEVELOPMENT

Metcon (No Measure)

EMOM 30:00

1. 10 American KBS + 10 KB upright row

2. 16 Ring Row

3. 10/7 Calorie Bike

4. 16 Russian Dual KB swings

5. 10 KB Dual goblet squat + 10 KB S2OH Dual

6. REST

PERFORMANCE

Metcon (No Measure)

EMOM 30:00

1. 8 DB Thruster + 4 Lateral burpee over DB

2. 8 Alternating DB snatch + 8 Wallball

3. 12/8 Calorie Row

4. 8 Toe to bar + 20 Double under

5. 10 Burpee box jump 24/20
** Rx 50/35 DB , 20/14 Wallball