Announcements
12/31 Saturday partner workout this week 10am
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
Bike 3:00
Couch Stretch
Pigeon Stretch
Banded Shoulder
GROWTH & DEVELOPMENT
Front Squat (3 Front squat + Jerk
Building every 2:00 x 14:00
something heavy )
Metcon (Time)
For time
10 Thruster 95/65
20 Ab Mat sit up
30 Hang clean
40 Ski cal
30 DB step over x 1 DB
20 Burpee
10 Thruster
Front Squat (3 Front squat + 1 Split jerk
Every 2:00 x 14:00
Building to something heavy for the day )
3+1
Metcon (Time)
For time
10 Thruster 135/95 .. 115/75
20 GHD sit up ( ab sit up )
30 Clean and jerk
75 Double under
30 Box jump
20 Burpee
10 Thruster
Rx+
10 Bar muscle up
20 Toe to bar
30 Clean and Jerk 135/95
100 Double under
30 Box jump
20 Burpee
10 Bar muscle up