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 Row

+

10 DB RDL

10 Goblet squat w/ DB

10/10 Single arm half kneeling DB strict press

X 3

GROWTH & DEVELOPMENT

Push Press

Emom x 5:00

5 Push press building heavy but NOT to failure (this is important)

1:00 rest

Emom x 5:00

3 Push press using the heaviest set above

Metcon (Time)

5 Rounds:

15 Calorie Ski Erg

12 KB swing 50/35

9 Lateral Burpee

6 Deadlift @ 155/105

PERFORMANCE

Push Press

Emom x 5:00

5 Reps @65%

1:00 rest

Emom x 5:00

3 Reps @70%

Metcon (4 Rounds for time)

Every 5:00 x 20:00

15/11 Calorie Bike

12 Hspu

9 Deadlift 225/155

6 Chest to bar ** Rx+ 3 RMU