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

3:00 on rower to prep for below

EMOM 8:00

Odd: 8-10 Calorie Row

Even: 8-10 Lateral Burpee over the rower

Push the pace and keep breathing up !

GROWTH & DEVELOPMENT

Metcon (Time)

21-15-9

KBS

Burpee Box jump 24/20

rest 5:00 into

21-15-9

DB Thruster

Hanging Knee raises

rest 5:00 into

21-15-9

Wall Ball

Assualt bike calorie

+ 200m Farmers carry after every round w/ KB’s

PERFORMANCE

Metcon (Time)

21-15-9

KBS

Burpee box jump 24/20

rest 5:00 into

21-15-9

Thruster 95/65

Toe to bar

rest 5:00 into

21-15-9

Assault Bike

Hang Power Snatch 95/65

Wall ball 20/14