CrossFit – Wed, Jul 3

Announcements

Holiday week schedule

Monday/Tuesday/Wednesday – Normal classes

Thursday – 8:30am only 4th WOD

Friday – Closed

Saturday- 8:30am only

Sunday – Closed

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

1 minute bike

1 minute row

1 minute ski

X 2 sets

Metcon (Time)

100 Calorie Bike

Into

8 Rounds with partner

3 Wall walks

9 Thruster 135/95

27 KB Swings 53/35

Into

100 Calorie Row
Split up calories however

Workout alternating movements for 8 rounds total