CrossFit – Tue, Feb 7

Announcements

Feb 20th 9:30AM ONLY **HOLIDAY WORKOUT**

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

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minute cardio warm up

3 Sets of the following:

Wall squat x 10

Wall angels x 10

Push up x 8-12

Ring Row x 8-12

Banded good morning

Banded press x bands 15-20 reps

GROWTH & DEVELOPMENT and PERFORMANCE

Metcon (Time)

For time:

24 Hang power clean 95/65

10 Calorie Ski, Bike, or Row

24 Burpee box jump over 24/20

10 Calorie Ski, Bike, or Row

24 Alt. DB Snatch 50/35

10 Calorie Ski, Bike, or Row

18-12-6 REPS DONE THE SAME FORMAT- with Ski Bike or Row between all the reps

L1- 75/55

L2- 65/45