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 bike

Into

Barbell prep

20 banded pull apart

20 pass through

Into barbell warmup (performance)

Growth pec stretch before benching

GROWTH & DEVELOPMENT

Bench Press

5 Sets

X 10 reps 65-70% (alightly heavier than last week is goals

Metcon (Time)

20:00 CAP

8 DB Thruster

10 Box Jump over

1:00 rest

8 DB Thruster

10 Box Jump over

20 Sit up

1:00 rest

8 DB Thruster

10 Box Jump over

20 Sit up

30 DB front rack alternating lunges

1:00 rest

8 DB Thruster

10 Box Jump over

20 Sit up

30 DB alternating lunges

90 Wallball (DB front squat/ air squat)

PERFORMANCE

Squat Snatch

Emom 12:00

1. 60% x 6 reps

2. Rest

3. 65% x 5 reps

4. Rest

5. 70% x 4 reps

6.

7. 75% x 3 reps

8. Rest

9. 80% x 2 reps

10. Rest

11. 85-90% x 1 feeling good go on to bonus rep

12. BONUS heavier/ PR ?!

Metcon (Time)

20:00 CAP

27-21-15

Row

50 Double under

Squat Clean 95/65

Burpee box jump 💀

Enjoy !!