Announcements

REMINDER *SCHEDULE next week*

11/23 Wednesday 5:30/9:30AM ONLY 

11/24 THANKSGIVING DAY 7AM ONLY PLEASE CHECK IN 

11/25 Friday 9:30-11AM OPEN GYM Workout posted, if you want to start in a group show up for 9:30AM 

11/26 NORMAL SATURDAY 8:30AM 

11/27 Sunday OPEN GYM 8-10 BOOTCAMP 10:30 

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Bike 3 minutes

+

2 Sets

8 Calorie Bike

High knees down and back

Butt kicks down and back

Leg swings

Banded face pulls x 15-20

Wall angels x 15-20

Pigeon stretch x :30 on each side

GROWTH & DEVELOPMENT and PERFORMANCE

Back Squat (Building to a heavy set of 4 Reps
+
2 Drop sets
4 reps @ 85% of above )

G&D (AMRAP – Rounds and Reps)

15:00 AMRAP

15 Burpee

12 Calorie Ski erg

9 Front squat 95/65

P (AMRAP – Rounds and Reps)

15:00 AMRAP

15 HSPU

35 Double under

10 Front squat 135/95