CrossFit – Tue, Dec 13

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

Warm Up & Mobility

3 minutes cardio

+

2 Sets

10 Wall angels

10 Wall squats

20 Banded pull apart

Empty BB Front squat x 10-15

Empty BB RDL x 10-15

GROWTH & DEVELOPMENT

Metcon (Time)

2 Rounds for time:

1000m Row

10 Wall walk

15 Front squat @ 45% of MAX ( have to be able to clean it from floor )

@ 20:00

For time:

30/22 Calorie Bike

60 Slam ball

30/22 Calorie Bike

PERFORMANCE

Metcon (Time)

2 Rounds for time:

1000m Row

15 Bar Muscle up ** 25 Chest to bar Pull up

15 Front Squat @ 185/135.. 155/105 ( From floor )

@ 20:00

For time:

30 DB Box step over ( 1 DB @ 50/35 )

60 Wall ball

30 DB Box step over