Announcements

ITS THAT TIME OF YEAR! Don’t forget to sign up for the Open!

HOODIES will be ordered this week! Last minute orders see me ASAP! Payments can be made to Venmo – @Great-Woods

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3x

1:00 cardio

15 Banded pull aparts

15 PVC pass thru

10 OHS

5 kipping swings into :15 second hanging tuck hold or L sit

GROWTH & DEVELOPMENT

Back squat

5×5 Back squat @75%

Rest 2-3

Metcon (5 Rounds for calories)

5 sets

2:00 AMRAPS

10 Front squat 95/65

5 Bar facing burpee

Into max calorie assault bike

2:00 rest between sets

PERFORMANCE

Overhead Squat

Every :75 seconds x 8 sets

2 reps @ 75-80%

Metcon (3 Rounds for time)

3 Sets

20 Calorie Row

14 Alt. Pistol

6 Box jump over 25/20

3 Squat snatch @ 185/135 Rx+

Rx- 155/105

L1- 135/95

Scaled 95/65

2:00 Rest between