CrossFit – Tue, Feb 17

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

2:00 bike

2:00 row

2:00 ski erg

Foam roll + mobility (5-10 min)

Metcon (No Measure)

Rotate every 5 minutes:

5:00- 6 calorie Row + 6 Hang clean 115/85

5:00-10:00 6 calorie Bike + 6 Alternating pistol

10:00-15:00 6 calorie Ski Erg + 4 Devil press (2 DB)

15:00- 20:00 6 Burpee box jump over + 30 Double or single under

Not for time-

Core:

3 rounds:

20 Medball twist

15 GHD or abmat sit-ups

20 Toe to rig
Scaled- pistol to box or assisted on rig