Announcements

Feb 20th 9:30AM ONLY **HOLIDAY WORKOUT**

FRIDAY NIGHT LIGHTS MARCH 3RD + AFTER PARTY – Last week of the open

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Full body Stretch x ( short version >15:00 Rom)

GROWTH & DEVELOPMENT and PERFORMANCE

Metcon (2 Rounds for time)

2 Rounds for time:

75 Double under

20 OHSquat 115/75, Front squat …95/65,75/55

20/15 Calorie Row

24 Pull up, Ring row

75 Double under

20 DB Front squat x 2 DB

12 Burpee box jump 24/20

Rx+

100 Double under

20 OHS 115/75

20/15 Calorie Row

12 Bar muscle up

100 Double under

20 Single DB Squat snatch ( doesn’t need to be alternating- performed on any side )

12 Burpee box jump