CrossFit – Mon, Feb 27

Announcements

FRIDAY NIGHT LIGHTS MARCH 3RD + AFTER PARTY – Last week of the open

Tuesday 5:30/9:30 will be canceled with Norton being closed. We will update regarding night classes

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

+

AMRAP 6 warm up pace

15 Air squat

10 Box push up

10 Step up

15 KB Swing

15 Banded overhead press

GROWTH & DEVELOPMENT

Strict press (Wave-
6-4-2
6-4-2

** wave loading – purpose is to get heavier second wave )

Every 2 mintues for 12 minutes

Metcon (Time)

2 Rounds for time:

20 Calorie Ski erg

20 Wall ball

20 Hang power clean 75/55

20 Front squat/ Goblet squat

20 Shoulder to overhead

20 Calorie Ski erg

rest 3:00 between each set

PERFORMANCE

Strict press (Waves
6-4-2
6-4-2)

Every 2 mintues for 12 minutes

Metcon (Time)

For time:

20 Box jump

20 Calorie Bike

20 Clean and jerk 95/65

1:00 rest

50 Wall ball

20 Calorie Bike

20 Front squat

1:00 rest

20 Burpee Box jump

20 Bike

20 Thruster