Crossfit

Announcements

THURSDAY PM CLASSES CANCELLED
Yoga is still on @ 6:30PM

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

2 Sets of the following:

1:00 Cardio

20 Banded pull apart

15 Banded Press

10 Banded Good morning

:20 seconds hollow hold

GROWTH & DEVELOPMENT

Deadlift

Emom 8

3 Reps touch n go @ 75–80% 1RM

Metcon (Time)

21-15-9-15-21

Wall ball

Burpee to target

PERFORMANCE

Power clean conplex

Emom 8:00

Power clean

Front squat

Split jerk @85% of power clean

Metcon (Time)

21-15-9-15-21

Front squat 135/95

Lateral burpee

Open style GRIND

L1: 115/75