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

1 minute bike ski or row

Banded pull apart

Banded good morning

x 15-20 reps x 2 rounds

Couch stretch, Pec stretch 1:00 per side

GROWTH & DEVELOPMENT and PERFORMANCE

Metcon (No Measure)

6 Rounds of the following:

:30 on :30 off

Wall ball/ Goblet squat

Ab mat sit up

Hang clean and press 95/65. 75/55

Calorie bike/row/ski

Hand stand push up/ HR push up

American KB Swing 53/35 Rx