Announcements

Sunday 9/4 & Monday 9/5 CLOSED FOR LABOR DAY WEEKEND! Everyone soak in our last weekend of summer!!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Elevated pigeon stretch 1:00/per side

Frog Stretch

Couch Stretch 1:00/per side

GROWTH & DEVELOPMENT

Back Squat

Back Squat x 6 Sets

Every 2:00

2 Reps @ each percentage

55%

65%

75%

80%

80%

80%

( yes we did work up to 85% last week but stay with me here 80% only )

Metcon (Time)

5 Rounds for time:

10 Dual DB Hang power clean

8 Lateral burpee over DB

10 Box jump over/ Step over

8 Calorie Ski erg

PERFORMANCE

Bak Squat

Back Squat x 6 sets

Every 2:00

2 Reps @ each percentage

55%

65%

75%

80%

80%

80%

( yes we did work up to 85% last week but stay with me here 80% only )

Metcon (Time)

For time:

10 Power clean and Jerk 175/125

20 Chest to bar pull up

30 Box jump 24/20

5:00 Rest

30 Toe to bar

20 Chest to bar pull up

10 Front squat 175/125
L1: 155/105

L2: 135/95

* Sub Pull up for C2B

* Sub Knee raises for T2B