Announcements

Holiday week schedule

Monday/Tuesday/Wednesday – Normal classes

Thursday – 8:30am only 4th WOD

Friday – Closed

Saturday- 8:30am only

Sunday – Closed

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00

Cardio

2x

PVC pass thru x 10-15

Wall squat x 10

Wall angels x 10

Single arm ½ kneeling DB press 8/8

Push press + Split jerk (Every :90
X 5 sets )

1 Push press + 2 split jerk
Building

Metcon (4 Rounds for time)

Every 5:00 x 4 sets

15 Calorie row

200m Run

20 Russian swings 53/35

Clean Pull + Low hang squat clean (Weight)

Below the knee
EMOM X 8:00

80%

Performance (4 Rounds for time)

Every 5:00 x 4 Sets

15 Calorie Bike

200m Run

35 Double Under