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 Minute cardio warm up

+

:20 hang from rig

+

5-10 Kipping swings

BB RDL x 10 reps

Banded Good morning or BB x 10-15 reps

x 3 sets

GROWTH & DEVELOPMENT

Metcon (AMRAP – Reps)

10 Sets For MAX Reps:

:30 AB mat sit up

:10 REST

:30 Deadlift 115/75

:10 REST

:30 DB Dual bent over row

:10 REST

:30 DB Bench Press

:10 REST

PERFORMANCE

Metcon (Time)

8 RFT:

5 Clean and Jerk 1115/75

7 Toe to bar

**GOAL 10:00

@ 20:00

10:00 ARMAP

2,4,6,8,10….

DB Alternating Snatch 50/35

Box jump over 24/20
*score time for first workout