CrossFit – Thu, Nov 17

Announcements

REMINDER *SCHEDULE next week*

11/23 Wednesday 5:30/9:30AM ONLY 

11/24 THANKSGIVING DAY 7AM ONLY PLEASE CHECK IN 

11/25 Friday 9:30-11AM OPEN GYM Workout posted, if you want to start in a group show up for 9:30AM 

11/26 NORMAL SATURDAY 8:30AM 

11/27 Sunday OPEN GYM 8-10 BOOTCAMP 10:30 

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Sets

Banded lateral walks x 25ft each way

Ski x :30 seconds

Leg swings posted on rig x 10 each direction

Bike x :30 seconds

:30 Hollow rocks or hold

GROWTH & DEVELOPMENT and PERFORMANCE

Metcon (Time)

For time:

30-25-20-15-10 of the following:

Push press @ 95/65 75/55

Lateral box jump over/ Step overs 24/20

GHD Sit up/ Medball Sit up

Front Squat