Announcements

Internal partner Comp. July 22nd! Sign up on whiteboard with your partner!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

400m jog

into

8 Calorie bike or row

15 Air squat

8 Low hang muscle snatch *empty bar

8 Wallball

x 3 sets

GROWTH & DEVELOPMENT

Metcon (Time)

For time:

200m Run

20 Calorie Ski

20 Wallball

20 Calorie Ski

200m Run

20 Calorie Bike

20 Front squat

20 Calorie Bike

200m Run

20 Calorie Ski

20 Wallball

20 Calorie Ski

200m Run

20 Calorie Bike

20 Front squat 95/65.. 75/55

20 Calorie Bike

200m Run

PERFORMANCE

Metcon (Time)

For time:

100 Double under

30 Calorie Bike

30 Wallball

30 Calorie Bike

400m Run

30 Calorie Row

30 Snatch 95/65

30 Calorie Row

400m Run

30 Calorie Bike

30 Wallball

30 Calorie Bike

100 Double under