CrossFit – Thu, Dec 8

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

GROWTH & DEVELOPMENT and PERFORMANCE

Warm up

3 Sets of the following:

1 minute any cardio

Hand stand hold belly in x :20 seconds

:20 hanging rig stretch

20 Banded pull apart

10-15 Wall squats

Metcon (7 Rounds for reps)

4:00 of work x 7 Sets

10 Burpee box jump over

3 Wall walk

250m Row

+MAX WALLBALL in remaining time

2:00 off