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 Cardio

20 Banded good morning

10 Empty barbell RDL

20 Dead bug

X 2 sets

Athlete bonus stretch of choice

Metcon (Time)

NYE Workout 21

For time:

365m Row/Ski

31 Push Presses 115/75

31 Pull-Ups

31 Snatches 115/75

31 Handstand push up (Push up x 45)

31 Toes-to-Bars

31 Hang power clean

31 Box Jumps

31 Front Squat

31 Unbroken Double-Unders ** start over if not unbroken (60- same thing goes)

31 Thrusters

31 Front rack Lunges

31 Burpees

365m Row/Ski