CrossFit

Announcements

Weightlifting Wednesday and Sunday this week!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

GROWTH & DEVELOPMENT

Metcon (No Measure)

EMOM

Every :90 Seconds

1. 100ft Yoke Carry ( Back rack Carry with Barbell )

2. 40 Slam ball

3. 15/12 Calorie Ski erg

4. 100 Ft Farmer Carry ( Handles or KB)

5. 30 Wall ball

6. 15 DB Burpee to Stand

6 stations- 45:00 ( 5 Sets)

PERFORMANCE

Metcon (No Measure)

EMOM

Every :90 Seconds

1. 100ft Yoke Carry

2. 12 DB Dual Curl + 12 DB Dual upright row + 12 DB Strict press

3. 15 Calorie Bike

4.100ft Handle Bar Carries

5. 30 Wallball

6. 5 Devil Press + 10 DB Thruster

6 stations – 45:00 ( 5 Sets )