Announcements

Holiday Schedule
December 24th- 5:30/9:30 only
Christmas- Closed
December 26th- Closed
December 31st- 5:30/9:30 only
January 1st- Closed
January 2nd- Closed

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Sets

15/12 Cal row/bike/ski

5 Push up

5 Burpee

:30 hs hold

10 air squat

Into

Build up to your heaviest weight in metcon

GROWTH & DEVELOPMENT and PERFORMANCE

CHRIS NORDBERG (Time)

3 Sets Of the following:

30 Cal Bike

15 Burpee Box Jump Over 24/20

30 Double Unders

15 Burpee Box Jump Over

3 Ground to overhead Ascending @ 115/75 Round1

135/95 Round2

155/105 Round3

3:00 Rest between sets
Rx+ Weights

155/105

185/135

225/155

Scaled Work

3 sets-

30/20 Calorie bike

15 Burpee box jump/ step up

60 Single under

15 Burpee box jump/step up

3 Clean and jerk @

75/55

95/65

115/75

3:00 between sets