Announcements

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

Great Woods Fitness & Performance – CrossFit

Rest Day Fun

Metcon (Time)

1/2 Clovis

5 Mile Run

75 Burpee Pull up

** broken up in any order

I’d do

1 mile run

15 Burpee pull up x 5 rounds

Gymnastics

GYMNASTY SUNDAY

10:00 AMRAP

2 wall walk

100 ft HS walk ( 10 Calorie Ski )

rest 5

10:00 AMRAP

7 pull up ( 7 Ring row )

5 chest to bar ( 5 Pull up )

3 bar muscle up ( 3 chest to bar )

50 Double under ( 100 single )

rest 5

10:00 AMRAP

20 GHDSU ( Ab sit up or toe to bar/knee raises )

30 Push up