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

3:00 Bike

Emom 8

1. 10 Cal row

2. 10 Burpee over rower

GROWTH & DEVELOPMENT

Metcon (3 Rounds for reps)

8:00 Amrap

12 Box jump

1 Wall Walk

12 Dead lift 155/105

Rest 2:00

8:00 Amrap

16KB swing

8 Calorie Bike

16 Wall Ball (goblet squat)

Rest 2:00

8:00 Amrap

250m Row

8 Thruster 75/55

4 Lateral Burpee over the rower

PERFORMANCE

Metcon (3 Rounds for reps)

8:00 Amrap

15 Box Jump

10 HSPU

8 Deadlift 225/155 ..185/135

Rest 2:00

8:00 Amrap

15/10 Cal bike

15 Wallball

8 Clean & Jerk 115/75

Rest 2:00

8:00 Amrap

250m Row

8 Thruster 115/75

4 Lateral Burpee over the rower