CrossFit – Mon, Dec 12

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

Christmas Party Brunch Dec 17th- post 12 days of Christmas Wod 10$ each @great-woods Venmo for catered brunch 😊 🎅🏼 christmas

Great Woods Fitness & Performance – CrossFit

GROWTH & DEVELOPMENT and PERFORMANCE

Warm up –

Bike 3 minutes

Couch Stretcn

Pigeon stretch

Banded Hamstring stretch

Banded Lateral walks

Choose 2-3 movements that you want to warm up with from above

Back Squat (20:00 on the clock- BUILDING to a
1RM !! )

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
SCALED-

100-80-60-40-20

Single Under

50-40-30-20-10

Ab Mat Sit up