CrossFit – Fri, Nov 18

Announcements

REMINDER *SCHEDULE next week*

11/23 Wednesday 5:30/9:30AM ONLY 

11/24 THANKSGIVING DAY 7AM ONLY PLEASE CHECK IN 

11/25 Friday 9:30-11AM OPEN GYM Workout posted, if you want to start in a group show up for 9:30AM 

11/26 NORMAL SATURDAY 8:30AM 

11/27 Sunday OPEN GYM 8-10 BOOTCAMP 10:30 

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Couch Stretch

Banded Hamstring Stretch

Banded Lateral walks x 25ft down 25ft back x 2 sets

+

Bike 3:00

GROWTH & DEVELOPMENT

Front Squat (Building to a heavy set of 4
+
Drop sets
2 sets of 4 @ 85% )

Metcon (Time)

2000m Row

**

Every 2:00 Perform

5 Power clean  115/75 .. 95/65

until Meters are complete 🙂

Front Squat (Building to a heavy set of 4
+
Drop sets 2 Sets of 4 @ 85% )

Metcon (Time)

2500m Row

**

Every 2:00 Perform

5 Power snatch 135/95 …115/75

until Meters are complete 🙂