Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

1:00 each

Bike

Row

Ski

100m Run

Pigeon stretch

X 2

Metcon (Time)

0-6:00

50 CALORIE ROW

6-14:00

AMRAP 8

12 Chest to bar

8 Calorie Row

6 Devil Press x 2 DB

17-25:00

AMRAP 8

12 HSPU

12 Front rack lunges 95/65

6 Calorie Ski

@ 26:00

800m RUN

Metcon (Time)

0-8:00

AMRAP 8

10 Ring row

8 Calorie Ski

6 Single arm Devil press 3/3

11-19:00

AMRAP 8

20 Sit up

20 DB Alt. lunges or barbell front rack

20 Slam ball

@ 20:00

50 CALORIE ROW FOR TIME

@26:00

400m RUN