Announcements

OPEN WEEK 2 Friday Night Lights

THEME: “Unmatched NEON”- All the colors ( or just a Punky Brewster style all unmatched any colors you got )

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

2:00 bike

2:00 row

2:00 ski

into

Foam roll/Banded stretches/ etc. of athletes choice

Metcon (Time)

3 Rounds for time:

1 Rope climb

20 Calorie Bike

30 Plate Ground to overhead

1 Rope climb

20 Calorie Row

30 KB Swing

1 Rope climb

20 Calorie Ski

30 DB Box step over x 1 DB

RECOVERY WOD (No Measure)

4 Rounds for time:

2:00 Bike

1:00 rest

2:00 Row

1:00 rest

2:00 Ski erg

1:00 rest