CrossFit

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

3 Sets

8 Cal ski

10 Wall angels

15-20 banded pull aparts

PVC pass thru + OHS 10-15 reps

GROWTH & DEVELOPMENT

Back Rack Step up

8/8 Per leg

Moderate weight with chest up high , standing up completely before second foot touches box

x 4 sets resting 2-3 minutes between sets

Metcon (No Measure)

EMOM 20:00

1. 150m Ski erg

2. 10 Bench press @ 40-50%

* goal is to go unbroken or two sets for bench

PERFORMANCE

Overhead Squat

Building up E2M

Heavy 5 Reps For the day over 5 Sets

Metcon (No Measure)

EMOM 20:00

1. 12/10 Calorie row

2. 6 DB Squat snatch ( doesn’t have to be alternating )

3. 10/8 Calorie bike

4. Unbroken max set of RMU**

5. Rest

**sub 1:00 Burpee pull up (work the entire minute up until your rest)
For those who cannot perform a squat snatch with the DB – sub 16 DB Alternating DB Snatch