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

3:00 Cardio

AMRAP 8:00 easy moving prep work

6 Step up

6 Push up

12 Goblet squat

12 KBS

24 Hollow rocks

12/12 DB single arm press

NIA HOYLE (AMRAP – Rounds and Reps)

20:00

8 Burpee Box Jump 24/20

10 Calorie Assault Bike

12 Shoulder to overhead 95/65

14 Toe to bar

Scaled Work

20:00

8 Burpee box jump or step up

10 Cal bike or row

12 Shoulder to overhead 75/55, 65/44

14 Knee raises or Sit up