CrossFit – Wed, Feb 15

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

Bike row or ski x 3 minutes

3x

3 Push up

4 Burpee

6 Jump squat

8 KB swing

20 Double under

GROWTH & DEVELOPMENT

Bench Press (5 Sets of 3 Reps
Every :90 seconds
Heavy as possible )

Metcon (AMRAP – Reps)

EMOM 16

1. Max Calorie Row

2. Max Reps KB Swings ( American style )

3. Max Calorie Bike

4. 3 Wall walk

PERFORMANCE

Bench Press (5 Sets of 3
Every :90
Building heavy sets of 3)

Metcon (AMRAP – Reps)

EMOM 16

1. Max Reps KB Swing ( American ) @53/35

2. Max Calorie Row

3. 50-100Ft HS walk (Max Reps Shoulder to OH 95/65)

4. 3 Wall walk
**each cal = a rep

**HS walks 50ft = 1 rep 100ft= 2 reps