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

3x

12 Calorie bike

10 wall squat

10 air squat

:30 pec stretch

:30 banded dead bugs

GROWTH & DEVELOPMENT and PERFORMANCE

Front Squat

Front squat

3 sets of 2 Reps @ 90% across

Into

Back squat

3×3 same weight you used for front squat

MARY GLASER (Time)

5 Rounds for time:

14 Hang power clean 95/65

12 Wallball 20/14

10 Ski erg Calorie

8 Toe to bar

6 Burpee box jump 24/20
Big class? Ski first come first serve, others Calorie row

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