CrossFit – Fri, Dec 16

Announcements

Friday 9th NO 5:30pm

HOLIDAY SCHEDULE

December 23rd 5:30am/9:30am only NO PM classes

December 24th 8:30AM

December 25th/26th Closed

December 31st 8:30AM

January 1st Closed

Christmas Party Brunch Dec 17th- post 12 days of Christmas Wod 10$ each @great-woods Venmo for catered brunch 😊 🎅🏼 christmas

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Bike x 3 minutes

Squat warm up –

Banded walks

Pigeon stretch

Lunges

Couch stretch

Hammy stretch

( choose what works for you )

GROWTH & DEVELOPMENT and PERFORMANCE

Front Squat (1RM !!! BUILD TO THAT HEAVY FOR THE DAY
20:00 )

Growth (AMRAP – Rounds)

15:00 AMRAP

10 Cal Ski ( 10 Pull up Rx+)

10 DB Bench Press

10 KB Swing

10 DB Seated Strict Press

Performance (3 Rounds for time)

0-4:00

2 Rounds

15 Chest to bar

15 Thruster 95/65

6:00-10:00

3 Rounds

9 HSPU

9 S2OH 95/65

12:00-16:00

4 Rounds

6 Chest to bar

6 Thruster 95/65