CrossFit – Tue, Dec 6

Announcements

Friday 9th NO 5:30pm

HOLIDAY SCHEDULE

December 23rd 5:30am/9:30am only NO PM classes

December 24th 8:30AM

December 25th/26th Closed

December 31st 8:30AM

January 1st Closed

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minute cardio

+

Couch stretch x 1:00 each side

into 1 set

15 Wall squat

10 Kipping swing + 10 knee raises

15 Empty bar front squat + 15 Empty bar press

GROWTH & DEVELOPMENT

Metcon (2 Rounds for time)

For time:

25 Box jump

25 Thruster 75/55

25 Calorie Row

400m Run

25 Ab mat sit ups

25 S2OH

25 Bike

Rest 6:00 x 2 Sets

PERFORMANCE

Metcon (3 Rounds for time)

25 Toe to bar (12 BMU Rx+)

25 Wallball

25 Calorie Bike

25 Toe to bar (12BMU Rx+)

25 Wallball

25 Calorie Bike

@ 15:00

25 Box jump

25 Thruster 95/65

25 Calorie Row

25 Box jump

25 Thruster

25 Calorie Row

Rest 5:00 on your own into:

For time:

50 Calorie Bike

50 Thruster 95/65

10:00 CAP