CrossFit

Announcements

** Friday PM limited to 4:30pm only

Great Woods Fitness & Performance – CrossFit

Happy Wedding Day, Lizzie ❤️❤️❤️

Warm Up & Mobility

Prep-

8 calorie bike or row

10/10 banded walks

10 PVC pass through

30 Flutter kicks

X 3 sets

GROWTH & DEVELOPMENT

Front Squat

4 sets

2 Reps AHAP

Every 2:00 -3:00

Metcon (Time)

For time:

15 Dumbbell front squat

15 Dumbbell facing burpee

10 Calorie Ski

12 Dumbbell front squat

12 Dumbbell facing burpee

10 Calorie Ski

9 Dumbbell front squat

9 Dumbbell facing burpee

10 Calorie Ski

12 Dumbbell front squat

12 Dumbbell facing burpee

10 Calorie Ski

15 Dumbbell front squat

15 Dumbbell facing burpee

10 Calorie Ski

PERFORMANCE

Front squat

4 Sets

2 Reps AHAP

Every 2:00-3:00

Metcon (Time)

For time:

15 Calorie Bike

15 Thruster 95/65

10 Burpee box jump 24/20

12 Calorie Bike

12 Thruster

10 Burpee box jump

9 Calorie Bike

9 Thruster

10 Burpee box jump

12 Calorie Bike

12 Thruster

10 Burpee box jump

15 Calorie Bike

15 Thruster

10 Burpee box jump