13
Mar
CrossFit – Tue, Mar 14
Announcements
St. Pattys Day schedule
5:30am 9:30am 4:30pm
If you’re on Facebook request to follow Turfwoods community page so you can see all real time latest updates!
Internal partner Comp. July 22nd! Sign up on whiteboard with your partner!
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
Couch Stretch x 1 min each side
2 sets
hollow rocks x 20
jumping jacks x 20
inch worm x 3-5
GROWTH & DEVELOPMENT
Metcon (Time)
For time:
100-80-60-40-20
Goblet squat
Sit up
Mt. Climbers
PERFORMANCE
Metcon (Time)
100-80-60-40-20
Wall ball 20/14
Ab mat sit-up
Double under
Rx+ ( for those we can handle this volume – shouldn’t be sets of 10 and resting on the top of the GHD in people’s way… if this volume is too high for you be realistic here and get a good workout with sit ups )
60-50-40-30-20
GHD sit up
100-80-60-40-20
Wall ball
Double under