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

3:00 bike/row/ski

3 sets

:20 russian KBS

:20 goblet squat

:20 plank hold

GROWTH & DEVELOPMENT

Metcon (5 Rounds for time)

Every :90 seconds x 5 sets

100m Row

15 Air squat

7 DB Thruster

Metcon (Time)

For time:

50 Ab mat sit up

40 Box jump

30 S2OH 75/55

20 Calorie Assault bike

10 Clean and jerk

PERFORMANCE

Metcon (5 Rounds for time)

Every :90 seconds x 5 sets

20 Double under

10 Wall ball 20/14

1 Squat clean and jerk @ 80% of 1RM

Metcon (Time)

For time:

50 Toe to bar

40 Calorie Assault bike

30 Power snatch 95/65

20 Burpee box jump 24/20

10 Thruster