CrossFit

Announcements

Friday 9/9 PM Classes canceled
Great Woods is in a charity softball tournament! Come cheer us on 6pm start @ Hartshorn field – Longmeadow Road Taunton

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 min cardio

1:00 pec stretch /per side

2 sets

:20 hs hold ( free standing or wall )

PVC pass thru x 10-15

inchworm x 5

Banded pull apart x 15-20

GROWTH & DEVELOPMENT

Metcon (Time)

9-12-15-18-21

Shoulder to overhead 75/55

Calorie Bike

2:00 rest

21-18-15-12-9

Wallball

Calorie Row

2:00 rest

9-12-15-18-21

Thruster 75/55

Lateral Burpee

PERFORMANCE

Metcon (Time)

9-12-15-18-21

HSPU ** Rx+ SHSPU

Calorie row

2:00 rest

21-15-9

Chest to bar

Thruster 95/65

2:00 rest

9-12-15-18-21

Burpee box jump 24/20

Calorie bike