Announcements

Holiday weekend
Saturday 8:30am
Sunday 8am -10am open gym/also a posted holiday workout + weightlifting 9:30
NO Classes 7/4 on the Holiday!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

1:00 each side banded hamstring stretch

2 Sets

1:00 Row

Back Extensions x 10-15 reps or banded good mornings

Empty Barbell RDL x 10-15 reps

into Deadlift warm ups

GROWTH & DEVELOPMENT and PERFORMANCE

Snatch Grip Deadlift

Building off last weeks Heavy 4

Every 2:00 x 4 Sets

3 Reps heavier w/ 2 second tempo down each rep

into

85% of above

Every 2:00 x 3 Sets

3 Reps Snatch Grip PULL w/ 2 second tempo down

Metcon (Time)

4th of July WORKOUT 1 of the Weekend 🙂

30:00 CAP

7 Rounds for time

400m Run

17 Calorie Row

7 Lateral burpee over the rower

6 Strict pull up
L1: Banded strict

L2: Ring row

Scaled 200m Run for Growth & Development