CrossFit – Thu, Dec 22

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 Min Bike

1 Min Row

1 Min Ski

35-50 Double under

x 2 Sets

GROWTH & DEVELOPMENT

Metcon (Time)

30:00 AMRAP

25 Wall ball

20 KB swings

15 Ski Calorie

1000m Row

PERFORMANCE

Metcon (Time)

Are you Naughty or Nice?

Athletes choice Chipper or is 3 Rounds better for you?

Naughty

1 Round

75 Wall ball

60 KB Swing

45 Thruster 95/65

30 Chest to bar Pull up

or….

Nice

3 Rounds

25 Wall ball

20 KB Swing

15 Thruster95/65

10 Chest to bar Pull up

Metcon (AMRAP – Rounds)

@ 25:00-35:00

10:00 AMRAP

3 Deadlift

2 Power Clean

1 Front squat

1 Shoulder to overhead 185/135 .. 155/105 ..135/95