CrossFit

Announcements

Holiday schedule
Wednesday- 5:30am 9:30am classes (open gym 6:30-8:30)
Thursday- 7:30am
Friday- 9:30am

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Rds

5 ring row

8 push up with downward dog

10 dead bugs

1x

15 Assault bike cal

15 Tempo air squat

GROWTH & DEVELOPMENT

Clean Complex (Every :90 seconds, for 8 sets building )

Clean Deadlift + Hang Squat clean + Front squat + Split jerk

Every :90 seconds x 8 Sets

Metcon (Time)

21-15-9

Assault bike Calorie

Thruster 75/55

Bar facing burpee

Wall ball

PERFORMANCE

Clean Complex (Every :90 seconds, for 8 Sets )

Clean deadlift + Hang squat clean + Front squat + Split jerk

Every :90 seconds x 8 Sets

2 Sets @ 75%

2 Sets @ 80%

2 Sets @ 85%

2 Sets @ 85%+++

Metcon (Time)

21-15-9

Row Calorie

Thruster 95/65

Medball Squat clean 20/14

Deadlift

Wall ball

Bar facing Burpee