CrossFit – Thu, Feb 23

Announcements

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

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minutes Cardio

into

Couch stretch x 1:00 each side

Hamstring stretch x 1:00 each side

Pigeon stretch x 1:00-2:00 each side ( elevated OK )

Childs Pose x 1:00-2:00

Pec Stretch x :30 each side

GROWTH & DEVELOPMENT and PERFORMANCE

Metcon (Time)

5 Sets: 70-75%

6 Burpee box jump over 24/20

200m Row bike( 8 cal ) or ski

24 Double under / 48 single under

200m Row bike ( 8 cal ) or ski

rest 1:00 between each set

2:00 rest walk around

5 Sets: 70-75%

200m Row bike ( 8 cal ) or ski

12 Wall ball or air squat

200m Row bike ( 8 cal ) or ski

12 Kneeling slam ball

rest 1:00 between each set