CrossFit
Announcements
BREAKING PLATES! 10’s on men and female bars, 15’s on mens bars CANNOT be dropped from overhead. This is getting to be too much of a habit. These plates shouldn’t be breaking this quickly.
DRY NEEDLING with Jamie This Wednesday PM 8/18
Weightlifting 8/25 @ 5:30PM **NO CrossFit 5:30PM
Weightlifting 9/8 @ 5:30PM ** NO CrossFit 5:30PM
Labor Day 9/6 **9:30AM Class ONLY
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
3:00 Cardio
Prep-
12 Jump squats
:20 HS hold / wall walk hold / plank hold
12 Slam ball
X 3 sets
Mobility-
Couch stretch
Banded hamstring stretch
X :45 each side
GROWTH & DEVELOPMENT and PERFORMANCE
Metcon (4 Rounds for time)
4 Sets:
30/20 Cal Bike
30ft HS walk
30 Wall ball 20/14
30ft HS walk
Rest 4-6:00 between
L1:
4 Sets:
30/20 Cal Bike
15 HSPU
30 Wall ball
15 HSPU
Rest 4-6:00 between
L2:
4 Sets:
30/20 Cal Bike
30 Slam Ball
30 Wall ball
Rest 4-6:00 between