CrossFit

Announcements

Saturday AM 5/7- NO 8:30am (Competition Day for most) There will be early 7am partner style open gym for those who wish.
Sunday Mother’s Day 🌸 NO OPEN GYM

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Sets

1:00 Row

10 Wall angels

:20 door way pec stretch

5 Hand release push up

5 Burpee no jump

:20 V-ups

GROWTH & DEVELOPMENT

Push Press

EMOM 8:00

2 Push Press heavier than last week but doable

Metcon (Time)

21-15-9

Front Squat/ Goblet squat @ 75/55

42-30-18

Push up / Knee push up or assisted banded push up

PERFORMANCE

Bench Press

3 Sets of 10

*Same deal as last week just add some weight

Metcon (Time)

21-15-9

Front Squat 115/75

42-20-18

Push Up