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

1;00 bike

10 banded good morning

10 banded press

:20 pigeon each side

5 V ups

X 2 sets

GROWTH & DEVELOPMENT

Deadlift

5 reps @ 50%

5 reps @ 60%

3 reps @ 65%

Amrap reps @ 70%

Every 2:00 x 8:00

Strength & Accessory

A. Dumbbell row x 10/10

X 4 sets

B. Dumbbell Bicep curls 10/19

X 4 sets

Metcon (Time)

3RFT

12 Calorie

Ski

Row

Bike
100% effort here Sub – 10 Great time (transitions need to be FAST)

PERFORMANCE

Clean

Squat clean

Emom x 12

1. 5 @ 135/95 .. 115/75

2. Rest

3. 4 @ 155/105 … 135/95

4. Rest

5. 3 @ 185/135 … 155/105

6. Rest

7. 2 @ 225/155 … 165/115

8. Rest

9. 1 @ 255/185 …. 185/135

10. Rest

11. BONUS you choose heavy single

12 Rest

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:00

1 bear complex 115/75

10 Cal bike

12 HSPU ** S2OH/ HRPU

10 Single Devil Press 5/5 50/35