Announcements

Every other Wednesday is WEIGHTLIFTING! 6/30
Internal competition will be PARTNER ! July 17th Sign up link will be sent out soon!
Jamie is back this Wednesday 6/30 SIGN UP on white board or shoot me a text 🙂

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes bike

Pigeon stretch, Couch stretch, Hamstring stretch ETC. Squat prep x 5-8 minutes

GROWTH & DEVELOPMENT

Back Squat

PRRRRRRRRRRRRRRRRRRRRRRR!

1REP MAX

20:00 to establish a HEAVY rep for the day LETS GOOOOOOOO

Metcon (4 Rounds for time)

4 Rounds for time:

20 Calorie Bike

15 DB Push Press

10 DB Hang Power clean

5 DB Dead lift ( BOTH HEADS of the DB have to touch the ground)

+ rest 1:00 between each set

PERFORMANCE

Back Squat

PRRRRRRRRRRRRRRR!!!

1REP MAX

20:00 to establish a HEAVY SINGLE FOR THE DAY!!!!!!!!!! LETS GOOOOO

Metcon (3 Rounds for time)

3 Rounds of the following:

25/20 Calorie Row

20 Wall ball 20/14

15 HSPU ( DB STRICT PRESS x 15)

10 Deadlift 185/135

5 Squat clean 185/135

** 155/105

** 135/95

1:00 REST BETWEEN EACH ROUND