Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

AMRAP 6 ( warm up pace )

8 Calorie Bike row or ski

5 Burpee

8 Calorie Bike row or ski

15 Air squat

15 Banded Pull apart

10-15 DB S2OH light light weight here to get arms going

GROWTH & DEVELOPMENT

Metcon (8 Rounds for time)

8 Sets of the following:

5 Burpee box jump

15 Russian KB Swings

10 Goblet squat

15 Calorie Ski erg

+ :90 seconds rest between each set

consistency is key!

PERFORMANCE

Metcon (8 Rounds for time)

8 Sets of the following:

10 Wall ball

12 S2OH 115/75

14 Front squat

16/12 Calorie Bike

+ :90 seconds rest between each set

consistency is key!

Rx+

10 HSPU for wallballs

( unbroken sets only ) – if you are looking to Rx+ this should be done in one set so scale to 8 reps if needed, should be on the wall no longer than 20 seconds here