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
Weightlifting tonight 5:30-7:30

No 5:30pm Crossfit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

2sets-

10 Wall squat

8 Ring row

6 Alt lunges

GROWTH & DEVELOPMENT

Deadlift

10:00 on the clock:

Build to a heavy 3 Rep for the day

Metcon (5 Rounds for time)

Every 3:00 x 15:00

:30 Max reps S2OH 75/55

250m Row

Metcon (AMRAP – Rounds)

5:00 Amrap:

5 Cal bike

5 DB box step over

PERFORMANCE

Clean

Emom 3:00

2 Singles @75%

@3:00 -8:00 (5 Sets)

1 Rep @85%

Metcon (Time)

3 Rounds for time:

30 Hang squat clean 95/65

21 Chest to bar

12 Push Press

18:00 CAP
Scaled:

5 Rounds

18 Hang squat clean 95/65

12 Pull up

6 S2OH 95/65

18:00 CAP