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

3:00 easy cardio

2x

10 banded or barbell good morning

10 Wall squat

10 Glute bridges

GROWTH & DEVELOPMENT

Bench Press

Barbell Bench Press

5 sets of 10 ( not failure, roughly 60-65% of 1 rep)

Metcon (Time)

30-20-10

Calorie Ski

Double DB S2OH

Ring Row

PERFORMANCE

Squat Snatch

Building

0-6:00

3 TNG

6-11:00

2 TNG

11-15:00

1 Rep

Goal is as heavy as possible with holding onto the barbell the entire rep scheme

Metcon (Time)

30-20-10

Assault bike Calorie

Power Snatch 95/65

OHS