CrossFit – Fri, Dec 23

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

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

+

Athlete shoulder/ thoracic mobility/foam roll

Nightmare Before XMAS! (Time)

With your partner…

50 Calorie Bike

100 Double under each ( Single under )

90 Wall ball/ Goblet squat

80 Calorie Row/Ski erg

50 Calorie Bike

70 DB Thruster

60 GHD Sit up/ Ab mat sit up

50 Burpee Box jump

40 HSPU/ HR Push up

50 Calorie Bike

30 Devil Press ( Dual )

20 Burpee over Partner in Plank

10 Wall walk/ 50 Planked shoulder taps each

50 Calorie Bike