Great Woods Fitness & Performance – CrossFit

GROWTH & DEVELOPMENT and PERFORMANCE

Warm Up & Mobility

3 minute cardio

Foam roll/ mobility of choice (3-5:00)

Metcon (AMRAP – Rounds)

40:00 AMRAP

30 Cal ski

30 Cal row

30 Cal bike

30 Push up shoulder taps (push-up + tap right + two left = 1)

** Every 4:00 40 double under (80 Single)