CrossFit

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

Metcon (Time)

Partner Workout-

Rx

3 Sets of the following:

20 Bar muscle up (30 Chest to bar )

30 Ski calorie

20 Devils press x 2 DB

30 Burpee box jump

20 Thruster 95/65

30 Toe to bar

20 Hang Power Snatch

30 Burpee box jump

Rx+ 115/80

Growth:

3 Sets of the following:

20 Burpee box jump

30 Thruster 75/55

20 Devils press x 2 DB

6 Wall walk

30 Hanging Knee raises

20 Burpee box jump

30 Hang power clean

6 Wall walk