CrossFit

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

12 cal row

10 jump squat

10 banded strict press

10/10 bottoms up kb press

:20 knee tuck hang hold

X 3

GROWTH & DEVELOPMENT and PERFORMANCE

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

JACLYN KELLY (No Measure)

Emom 10:00

1. 8 V-Ups

2. 16 Skull Crusher (Barbell or DB)

Into

Emom 10:00

1. 8 Ring dips (16 Box dips)

2. 16 Curtsy Lunges (DB in each hand if possible)