CrossFit

Announcements

Weightlifting Wednesday 5/5 @ 5:30pm
No CrossFit classes after 4:30pm
We will have 3:30/4:30 classes
Sunday 5/9 Mother’s Day NO OPEN GYM

Great Woods Fitness & Performance – CrossFit

GROWTH & DEVELOPMENT and PERFORMANCE

Metcon (5 Rounds for time)

5 Sets of the following:

Complete 2 rounds of

200m Run

24 Double under

9 DB front squat (dual)

6 Lateral burpee over DB’s

Rest 2:00 and continue completing 2 rounds at a time until 5 sets(10 rounds) are complete
Scaled:

2 rounds:

100m run

10 cal ski

8 DB Front squat

4 lateral burpee