CrossFit

Announcements

Tee Shirt money – 35$ Baseball, 25$ Tee/Tank – Venmo @Great-Woods
Cash to me or coach
4 Weeks till the OPEN ! Next Weightlifting class 2/17 @ 5:30pm

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Row 1:00 on :30 recover x 3 sets @ good pace

+

10:00 easy warm up **Turn it on at the end and get the blood flowing

15 air squat

12 step up

9 calorie row

6 ring row

GROWTH & DEVELOPMENT and PERFORMANCE

Metcon (Time)

CrossFit Open Tester 16.5

21-18-15-12-9-6-3

Thruster 95/65

Bar facing burpee
Scaled- 65/45

ROMWOD