CrossFit

Announcements

Sunday 9/4 & Monday 9/5 CLOSED FOR LABOR DAY WEEKEND! Everyone soak in our last weekend of summer!!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Sets @ warm up pace

8 Calorie Bike or ski

10 Air squat

10 Ring row

:20 hang from rig + 3-5 Kipping swing

GROWTH & DEVELOPMENT and PERFORMANCE

G&D: Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

150FT Shuttle Runs ( increments 25ft)

8 Wall ball

75 Single under

4 Dual Devil Press

Perf.: Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

150FT Shuttle Runs ( increments 25ft)

8 Burpee to target

60 Double under

4 Bar muscle up
*Sub 4 C2B Pull up for 4 BMU

Cash-Out

Metcon (Time)

Growth & Development/Performance

@ 20:00

For time:

800m Run

40/32 Calorie Row

800m Run

40/32 Calorie Bike