CrossFit – Tue, Jan 10

Announcements

Martin Luther King Jr. Day – 9:30 AM ONLY

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

Banded Shoulder Stretch 1:00 each position

Foam roll quads, IT Band, Thoracic

GROWTH & DEVELOPMENT

Metcon (No Measure)

AMRAP 3:00

MAX Calorie Bike

rest 2:00

AMRAP 3:00

MAX WallBall

rest 2:00

AMRAP 3:00

MAX Burpee

@ 18:00

45 Calorie Bike

45 Wall ball / Goblet Squat

45 Burpee

@ 35:00-43:00

MAX Meters on the rower ( 8:00 )

PERFORMANCE

Metcon (No Measure)

AMRAP 3:00

MAX Burpee

rest 2:00

AMRAP 3:00

MAX Shoulder to Overhead 135/95 .. 115/75

rest 2:00

AMRAP 3:00

MAX Calorie Bike

@ 18:00

For time:

60 Bar facing burpee

60 Shoulder to overhead 115/75 … 95/65

60/45 Calorie Bike

@ 35:00- 45:00

MAX Meters on the rower ( 8:00 )