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

3 Sets

1:00 bike row ski

10 Toe to ring

10/10 Single arm DB upright row

20 Banded pull apart

GROWTH & DEVELOPMENT

#teammatetuesday from this squad!! I must of been going over the workout 😂 picture perfect (minus Beth she always pays attention)

Push Press

12:00 on the clock to establish a 1RM

Metcon (3 Rounds for time)

Every 8:00 x 24:00

350m Ski erg

15 Ring row

10 Power clean 75/55

5 Bar facing burpee

15/10 Calorie Assault bike

PERFORMANCE

Push Press

12:00 on the clock to establish a 1RM

Metcon (Weight)

10:00 Cap

0-10:00

40-30-20-10

Alt. DB snatch 50/35

10-10-10-10

Burpee box jump over 24/20

@ 13-18:00 (5 minutes)

Establish a MAX Clean