CrossFit

Announcements

Weightlifting October 6th 5:30-7:30pm & 10th 9:30-11ish am this week!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

2x

1:00 Ski

1:00 Double under

1:00 Bike

5 step up ( each leg)

5 Hanging Kips into 5 Knee raises

5 Push up downward dog

15 Russian Baby Maker

Wall walk into 20-30 seconds handstand hold

3x

GROWTH & DEVELOPMENT

Metcon (2 Rounds for reps)

15:00 AMRAP

10 Calorie Ski Erg

2 Wall walk

10 Devil Press (2x DB)

Rest 3:00

15:00 AMRAP

20 DB Front squat ( 2x DB )

20 DB Step up (1x DB )

20 DB Alt. Snatch (1x DB)

PERFORMANCE

Metcon (2 Rounds for reps)

15:00 AMRAP

10 Power Snatch 95/65

15 Box jump step down

10 Toe to bar

Rest 3:00

15:00 AMRAP

15/12 Calorie Row

3 Wall Walk

15 Thruster 95/65