Announcements

Holiday Schedule
December 24th- 5:30/9:30 only
Christmas- Closed
December 26th- Closed
December 31st- 5:30/9:30 only
January 1st- Closed
January 2nd- Closed

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3x

1:00 Row

10/10 KB windmill

8 Tall box jump (work your way up, max vertical jump)

:30 hollow body hold

GROWTH & DEVELOPMENT

Metcon (AMRAP – Rounds and Reps)

8:00 Amrap-

8/8 Single arm DB snatch

16 Wallball

16 box jump

3:00 rest

8:00 Amrap-

16 slam ball

8 box push up

16 S2OH 65/45 (75/55 if too light)

3:00 rest

5:00 Amrap-

6/6 Single arm DB snatch

12 Wallball

12 box jump

1:30 rest

5:00 Amrap-

12 slamBall

6 box push up

12 S2OH

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

8:00 Amrap-

8/8 Single arm DB snatch 50/35

24 Pistol

16 wallball

3:00 rest

8:00 Amrap-

8 Toe to bar

4 BMU (8 chest to bar pull up)

2 Power clean 185/135

3:00 rest

5:00 Amrap-

6/6 Single arm DB snatch

18 Pistol

10 Wallball

1:30 rest

5:00 Amrap-

6 toe to bar

2 BMU ( 4 chest to bar pull up)

1 power clean 185/135
225/155 Rx+

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