Announcements

ITS THAT TIME OF YEAR! Don’t forget to sign up for the Open!

HOODIES will be ordered this week! Last minute orders see me ASAP! Payments can be made to Venmo – @Great-Woods

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

EMOM 10:00

1. 9 Cal row

2. 9 Burpee over the rower

MATT SHIFF (4 Rounds for reps)

4 sets

Max reps in 1:00

1:00 ski

1:00 shoulder to overhead 95/65

1:00 ab sit ups

1:00 hang power clean

1:00 push up

1:00 rest