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

2sets prep-

1:00 Row (focus on hamstring stretch here)

8/8 posted DB deadlift

8 DB strict press

8 HR push up

12 GHD sit up/ :30 core movement

GROWTH & DEVELOPMENT and PERFORMANCE

Deadlift

5 Reps @65%

5 Reps @70%

3 Reps @75%

Amrap reps @ 75-80%

Every :90 seconds

Strict Press

5×5

Building across to 85% -ish

Just feeling this out No need to max out or fail

Every :90 seconds x 5

Metcon (Time)

2 Rounds

25 wallball/goblet squat

15 toe to bar / abmat sit up

Rest 1:00

2 Rounds

15 Thruster 95/65 ..75/55

15 HSPU/ HR push up