Announcements

11/11 Veterans Day
Class schedule:
9:30am Partner style workout
4:30-6:30 Open Gym style

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

Pigeon stretch

frog stretch

2x

Banded good morning

Jump squats

Glute bridges

10 – 15 reps each

GROWTH & DEVELOPMENT

Mid hang power clean

Building the same as last week high hang

Set 1- 3 Singles

Set 2- 3 Singles

Set 3- 3 Singles

Set 4- 2 Singles

Set 5- 2 Singles

**Should be able to go heavier with these

Metcon (Time)

Conditioning-

4 Rounds for time:

20 Calorie Ski

20 Calorie Assault bike

PERFORMANCE

Mid hang power clean

Set 1- 3 Singles 75-80%

Set 2- 3 Singles 80-85%

Set 3- 3 Singles 85%

Set 4- 2 Singles 85+

Set 5- 2 Singles 85+

** Should be able to go heavier with these

Metcon (Time)

4 Rounds for time:

6 Ground to overhead 95/65

12 Front rack lunges

6 S2OH

12 Front Squat