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

3:00 bike/row/ski

Dynamic warmup

GROWTH & DEVELOPMENT

Metcon (6 Rounds for time)

6 Sets of the following :

10 S2OH 75/55

12 Box jump over

REST 45 seconds

10 Power Clean 75/55

12 Ski Calorie

+ 2:00 rest between each set

PERFORMANCE

Metcon (Time)

3RFT

18/12 Calorie Bike

20 Shoulder to overhead 95/65

10 Burpee box jump

60 Double under

10 lateral burpee

20 Barbell OH lunges

10 Hang squat clean

Cash-Out

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups