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 Rounds-

1 minute ski

1 minute row

1 minute bike

70,75,80% pacing

GROWTH & DEVELOPMENT

Metcon (Time)

3 Sets:

5 Power Clean @ 115/75

7 Bar facing burpee

9 Hanging Knee raises

12 Front rack Lunges

15/12 Calorie Assault bike

-2:00 rest-

20 Air squat

20 Alternating DB Snatch

20 Single arm DB thruster (10/10)

400m Row

-2:00 rest-
L1- 95/65

L2- 75/55

**scaled options-

18 Ab mat sit up for 9 Knee raises

Hang power clean for power clean

PERFORMANCE

Metcon (Time)

3 Sets:

21 Calorie Row

15 Box jump

12 Toe to bar

9 Hang Power Clean @ 115/75

6 Bar facing burpee

30 Double under

– 2:00 rest-

18 Ski calorie

15 GHDSU

12 Front rack lunges

9 S2OH 115/75

-2:00 rest-
L1- 95/65

**scaled options-

Ab mat sit up for GHD

Single under for double

Knee raises for T2B