CrossFit – Fri, Dec 9
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
Banded Hamstring stretch x 1:00 each side + let leg fall over x 20-30 seconds for lower back stretch
3 minutes bike
High knees, butt kicks down and back
Soldier kicks, Spider man stretch down and back
Banded Lateral walks 25ft down and back 25ft
GROWTH & DEVELOPMENT
Front Squat
Heavy set of 2
+ Drop sets
3 sets of 2 reps @ 85% of above
Metcon (Time)
For time:
1000m Row
50 Thruster 65/45, Scaled EMPTY BAR
1000m Row
PERFORMANCE
Front Squat (Heavy set of 2
+ Drop sets
3 sets of 2 @ 85% of above )
Metcon (2 Rounds for reps)
5:00 AMRAP
Ascending SINGLE ARM DB OHS
Ascending Burpee
25ft OH walking lunges DB
(1/1/25ft, 2/2/25ft etc)
rest 2:00
5:00 AMRAP Ascending by 2’s
Ascending HSPU/HR Push up
25ft HS walk/Bear crawl
Ascending Alternating DB Snatch
(2/25ft/2…4/25ft/4)