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 bike
+ 2 sets
Row 5 Cal
5 Burpee
6 empty bar RDL
8 empty bar press
6 empty bar thruster
GROWTH & DEVELOPMENT
Romanian Deadlift (RDL) (2 seconds down each rep )
Every 2 minutes, for 10 mintues
8-10 Romanian Deadlift Heavy with great form, fire up those hamstrings
clean grip hook grip
Metcon (4 Rounds for time)
Every 4 minutes, for 16 minutes
8 Burpee box jump
10 Devil press
12 Ski Calorie
Single Arm Dumbbell Row (3 Sets 8 Reps each side
resting as needed, as heavy as possible )
PERFORMANCE
Deadlift (5×5 @ 65-70%
every 2 minutes form 10 minutes )
Squat Clean and Jerk (5x 2 clean + 1 Jerk
every :90 seconds @ 75-80% )
Metcon (Time)
For time:
18:00 CAP
50/35 Calorie Bike
750m Row
30 Devil Press ( Single arm alternating every 5 )
750m Row
50/35 Calorie Bike