CrossFit

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

1:00 Bike

1:00 Row

1:00 Ski

1:00 Jump rope

x 2 sets

GROWTH & DEVELOPMENT

Metcon (Time)

4 Sets of the following:

200m Row

10 Alternating DB Snatch

10 Single DB Alternating Step up

10 Ski Cal

2:00 rest

10 Burpee

10 Sit up or Hanging knee raises

10 Assault bike cal

10 KB Swing

2:00 rest

@increasing pace each set

PERFORMANCE

Metcon (Time)

4 Sets of the following:

200m Row

10 DB alternating Snatch

10 Single DB alternating step up

75 Double under

2:00 rest

10 Assault bike cal

10 Toe to bar / GHD sit up

10 Ski cal

10 Single DB alternating Devil press

2:00 rest

@ increasing pace each set