CrossFit

Announcements

Weightlifting Wednesday!!!! 5:30pm -All levels welcome
Weightlifting Sunday!!! 9:30am -All levels welcome

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

2 sets

1:00 Bike

10 Russian swings ( semi heavy )

1:00 Ski erg

10 Wall squat + 10 Jump squats

1:00 Row

1:00 Hollow hold

SCOTT NICHOLS (Time)

For time:

3RFT

400m Run

24 KB Swings 53/35 Rx

12 Chest to bar pull up/pull-up/Ring row

-2:00 rest-

3RFT

15 Calorie Row

24 Wallball 20/14, Goblet squat/ air squat

24 DB Alternating Snatches 50/35 Rx

-2:00 rest-

3RFT

20 Ab-Mat Sit-up

20 Hand release push-up

Rx+

20 GHDSU

20 Handstand push up
** Hand stand push up sub- scale them for you don’t sit on HSPU for 2+ minutes. 20 for rx+ is easily 30 seconds – if its something that will take you forever scale down or stick with HRPU