CrossFit – Tue, Mar 14

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