Announcements

Tee Shirts are in! If you haven’t gotten yours see a coach.
Weightlifting is back tonight! 5:30-7:30 **ONLY 4:30 CROSSFIT TONIGHT

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

+

10 goblet squat

5 burpee

10 KB swing

x 2 sets

+

5 inch worm

10 banded walks each side + 10 banded air squat ( drive those knees out against resistance)

x 2 sets

GROWTH & DEVELOPMENT

Metcon (Time)

10 Sets of the following:

18/12 Calorie Row

12 Ring row **

8 Box Jump

4 Thruster 95/65
** sub 8 Pull ups if able

or banded strict pull up

CAP – 35:00

PERFORMANCE

Metcon (Weight)

Every 3:00 x 15:00 minutes (5 Sets)

**speed based but stay strong!

3 Squat clean

3 Hang squat clean

3 Front squat

Building from 60% ( stop building once speed slows down ) TNG style

Metcon (Time)

For time:

27 Alternating DB Hang Squat clean ( total not each side) 50/35

16 OH Barbell alternating lunges 95/65

15 Burpee Box jump over 24/20

21 Alternating DB Hang Squat clean

16 OH Barbell alternating lunges

12 Burpee Box jump over

15 Alternating DB Hang squat clean

16 OH Barbell alternating lunges

9 Burpee Box jump over

9 Alteranting DB Hang squat clean

16 OH Barbell alternating lunges

6 Burpee Box jump over
** scaled

75/55 or Front rack lunges