Announcements

Weightlifting 9/8 @ 5:30PM ** NO CrossFit 5:30PM
Labor Day 9/6 **9:30AM Class ONLY

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Run/Ski/Row/Bike

Prep-

10 Wall squat

KB goblet holds x :30 Seconds heavy ( deep squat )

2-3 sets

Mobility-

Pigeon stretch

Calf stretch

GROWTH & DEVELOPMENT

Back Squat

5 Rep max for the day

then,

-5% and perform 5 reps

-10% and perform 5 reps

Metcon (Time)

For time:

1 Mile Run

50 Wall ball

30 Burpee box jump

PERFORMANCE

Back Squat

10 Rep max for the day

then,

-5% and perform 10 reps

-10% and perform 10 reps

Metcon (Time)

For time:

1 Mile run

50 Alternating Pistol

30 Squat clean @ 225/155

L1- 185/135

l2- 155/105

** Sub Single DB Step up x 50 for pistol