Announcements

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

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minute cardio

+

Couch Stretch 1:00 each side

+

Banded lateral walks

Banded air squat

Pigeon stretch

x 2 sets

GROWTH & DEVELOPMENT and PERFORMANCE

Back Squat (🌊 Waves
Every 2 minutes, for 12 minutes
8/6/4/8/6/4
Goal is heavier than last week for numbers! )

Metcon (No Measure)

For time:

24/20 Calorie Bike

15 SHSPU

12 Power Snatch @ 70% of your 1RM

60 Wallball

12 Power Snatch

15 SHSPU

24/20 Calorie Bike

18:00 CAP
L1:

24/20 Calorie Bike

15 HSPU/20 HR. Push up

12 Power Snatch/Power clean @ 70% of your 1RM

60 Wallball

12 Power Snatch/Power clean

15 HSPU/20 HR. Push up

24/20 Calorie Bike

18:00 CAP