Announcements

Holiday week schedule

Monday/Tuesday/Wednesday – Normal classes

Thursday – 8:30am only 4th WOD

Friday – Closed

Saturday- 8:30am only

Sunday – Closed

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 min cardio

+

2x

Dead hang

Scap pull up

Burpee

Walking lunges

Jump squats

8-12 reps everything

Growth (Time)

45:00CAP

5RFT

15 Wallball

5 Hang power clean + press 75/55

400m Run

5 Burpee box jump over

15 Hanging knee raises/ 20 Sit ups
Sub – 5/5 single arm DB hang clean and jerk if don’t want to use barbell

Metcon (Time)

45:00 CAP

5 RFT

16 Wallball 20/14

8 Clean and jerk 135/95, Rx+ 155/105

400m Run

8 Burpee box jump over 24/20

16 Toe to bar
115/85