CrossFit

Announcements

Weightlifting Wednesday 5/5 @ 5:30pm
No CrossFit classes after 4:30pm
We will have 3:30/4:30 classes
Sunday 5/9 Mother’s Day NO OPEN GYM

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

1:00 bike

1:00 ski

1:00 row

+

3 sets

25 double under

10 ring row

5 empty bar front squat

5 shoulder to overhead

5 lateral burpee

GROWTH & DEVELOPMENT

Metcon (Time)

Buy-In:

60 Slam ball

Into

4 Rounds for time:

10 Calorie Ski

10 Lateral burpee

10 Hang clean

10 Front squat

10 S2OH 75/55

Into

60 Slam ball

PERFORMANCE

Metcon (Time)

Buy-In:

60 Wallball 20/14

Into

4 Rounds for time:

15/10 Calorie row

10 Lateral burpee

10 Thruster

10 Chest to bar

10 S2OH 95/65

Into

Buy-Out:

60 Wallball 20/14