CrossFit

Announcements

October 10th Columbus Day Holiday – 9:30am only

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Dynamic group warm up

Couch/Hamstring stretches

GROWTH & DEVELOPMENT and PERFORMANCE

Metcon (No Measure)

Every minute on the minute-

10 minutes

Odd: 10/8 Calorie Row

Even: 6-8 Burpee box jump

+5 minutes rest

Every minute on the minute-

10 minutes

Odd: 10/8 Calorie Ski

Even: 8 thruster ( unbroken ) 115/75 95/65

+5 minutes rest

Every minute on the minute-

10 minutes

Odd: 10/8 Calorie Bike

Even: 15 Wall ball (unbroken )