Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Into

Mobility and free stretch

Performance (Time)

Partner Fun

3 RFT

1000m Row

30 Toe to bar

30 Bike calorie

4 Rope climb

50 Wallball
3 RFT

1000m Row

30 Toe to bar

30 Bike cal

20 Chest to bar

50 Wallball

GROWTH & DEVELOPMENT

Metcon (Time)

3RFT

20 Calorie Bike

30 Partner Medball sit up

1000m Row

30 S2OH 75/55

50 Wallball/goblet squat
Medball sit up- both are performing the sit-ups at the same time only one has the Medball then passes to their partner and they both go back again for another sit up. Repeat this pattern till 30 is reached