CrossFit

Announcements

Holiday schedule
Wednesday- 5:30am 9:30am classes (open gym 6:30-8:30)
Thursday- 7:30am
Friday- 9:30am

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Warm up

2:00 Row

15 No jump burpee

2:00 Ski

:45 seconds double under

2:00 Bike

GROWTH & DEVELOPMENT

Metcon (5 Rounds for time)

5 Sets of the following:

10 HR Push up

10 DB alternating Snatches

15 Calorie Ski Erg

10 Front Squat

10 Lateral Burpee

Resting 3:00 between each set

PERFORMANCE

Metcon (5 Rounds for time)

5 Sets of the following:

15 HSPU ** HRPU

15 Power Snatch 75/55

15 Chest to bar pull up ** Pull up/Ring row

15 OHS

15 Lateral Burpee

50 Double under / 100 Single under

Resting 4:00 between each set