CrossFit

Announcements

Weightlifting Class Wednesday 10th @ 5:30pm ** no 5:30 CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

+

Dynamic warm up

GROWTH & DEVELOPMENT

Metcon (3 Rounds for time)

21-15-9

Hang Power Clean 95/65

Box jump

rest 5:00

21-15-9

Deadlift 95/65

S2OH

Burpee

rest 5:00

21-15-9

KBS

Calorie Bike

PERFORMANCE

Metcon (4 Rounds for time)

4 Sets @ HIGH EFFORT :

250m Ski, Row, ( .2m Bike)

12 Chest to bar pull up

9 Thruster 95/65

6 Box jump over

250m Ski, Row ( .2m Bike)

12 Toe to bar

9 Thruster

6 Box jump over

250m Ski Row, (.2m Bike)

rest 2:00 between sets
Switch bike , row , ski

example

if you

.2 bike to start the workout then you can 250m row in the middle and finish with 250m Ski