CrossFit

Announcements

Holiday Schedule
December 24th- 5:30/9:30 only
Christmas- Closed
December 26th- Closed
December 31st- 5:30/9:30 only
January 1st- Closed
January 2nd- Closed

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Prep-

3 sets

12 Calorie ski/ Bike

10 Suitcase Deadlift (DB each hand)

10 DB Goblet squat

10 Wall squat

GROWTH & DEVELOPMENT and PERFORMANCE

Front Squat

4 sets

2 reps @ 30×1 each rep (hold that tempo, this is really effective while building up our 1RM)

Build heavy for each set

Leslie Federico (Time)

4 sets

8 Overhead squat 95/65

16 Pull up

32 Double under

Rest :30 between sets

3:00 rest

2 sets

16 Overhead squat 95/65

32 Pull up

64 Double under

Rest 1:30 between sets
Scaled-

4 sets

8 front squat

16 Calorie Ski

32 Single under

:30 rest between each set

2 sets

16 front squat

32 Calorie ski

64 Single under

1:30 rest between each set