Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Foam Roll/ Stretch

into

2:00 Bike

2:00 Row

2:00 Ski

Growth & Development (No Measure)

EMOM x 3 Sets

6-8 Cal Ski

:30 Slam balls

:30 Plank Shoulder taps

-2:00 rest-

EMOM x 3 Sets

8-12 DB Box step over /2DB

8 DB Deadlift + 8 DB Hang clean

:30 Plank DB Rows

-2:00 rest-

EMOM x 3 Sets

6-8 Calorie Bike

12-15 Wallball

:30 Ab mat sit ups

Performance (No Measure)

EMOM x 3 Sets

8-10 Ass Bike Calorie

15-20 Wallball

15-20 GHD sit up ( :30 Ab sit up )

-2:00 rest-

EMOM x 3 Sets

8-12 DB Box step over / 2DB

1 Round DT 155/105

6-8 Devils press x2DB

-2:00 rest-

EMOM x 3 Sets

8-10 Calorie Ski erg

10-15 Toe to bar

10-15 HSPU