Announcements

Tee Shirt money – 35$ Baseball, 25$ Tee/Tank – Venmo @Great-Woods
Cash to me or coach
4 Weeks till the OPEN ! Next Weightlifting class 2/17 @ 5:30pm

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

AMRAP 10:00 warm up

5 Ring row or strict pull up

5 Hanging leg raises

10 Empty bar RDL

10 Empty bar front squat

10 Empty bar Push press

5 Cal bike

GROWTH & DEVELOPMENT

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00

9 Pull-up or ring row

9 Hang power clean 75/55

9 Front squat

9 Knee raises

9 Push press

9 Burpee

PERFORMANCE

Metcon (Time)

8 Sets of the following:

8 Toe to bar

8 Front squat 115/75

8 Chest to bar pull up

8 Push Jerk

:90 seconds rest between each set

Rx+ 135/95