CrossFit

Announcements

Every other Wednesday is WEIGHTLIFTING! 6/16 this week
Internal competition will be PARTNER ! July 17th Sign up link will be sent out soon!
Jamie is back this Wednesday 6/16. Don’t forget if you are signed up

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minutes cardio

3x

10 Air squat

5 Burpee

10 KBS

GROWTH & DEVELOPMENT and PERFORMANCE

Front Squat (4 Sets , resting as needed between )

4 Sets of 1 Rep with 8 Second pause in bottom

80-90% of 1RM

Resting 2-3 minutes between each set

Big Dawg Ten (AMRAP – Rounds and Reps)

Complete as many rounds and reps in 10 minutes, of:


10 Rowing Calories


10 Kettlebell Swings, 53/35 lbs


10 Burpees