Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

5-7 min of ankle Hip mobility

3-5 min of thoracic mobility

+

3 rds

:30 Bike

12 Goblet squat

9 Russian swings

6 strict pull-ups/ Ring row

30 double unders / practice / single under

GROWTH & DEVELOPMENT

Metcon (No Measure)

Emom 30:00

1: 100m row

2: 8 Devil press

3: 12/10 Assault calorie

4: 6 Burpee Box jump

5: 16 DB Thruster

6: REST

PERFORMANCE

Metcon (No Measure)

Emom 30:00

1: 15/12 Ski calorie

2: 8 Burpee box jump

3: 15/12 Assault bike calorie

4: 16 DB hang clean to overhead

5: 15/12 Row calorie

6: REST