CrossFit – Thu, Mar 14

Announcements

Week 3 FNL – Our last night is all about COMMUNITY

PM heats ONLY. Look for heat release by 3:30 Thursday to secure a time you want!

Great Woods Fitness & Performance – CrossFit

Warmup:

3:00 Cardio or 400m Run

-into-

3 Sets:

10 band pass through

10 banded overhead squats

10 band pull apart

:30 second hollow rock or hold

Mono-Structural Work:

7-8 Rounds @75-80% Effort

21 cal row

15 cal bike

9 cal ski

-1:00 rest-

40:00 CAP