Announcements

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

GYM will be CLOSED June 14th Wednesday for wedding (Jess/Jake) Steve away as well,and a coaches summit- away(Corrin/Julie) – sorry for inconvenience

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

couch stretch

3x

3 strict pull up/ ring row

6 Push up

down dog stretch x 20-40 sec

9 Air squat

GROWTH & DEVELOPMENT

Metcon (No Measure)

EMOM 40

1. Row 200m

2. 10 Ring row + 10 push up ** scale reps accordingly to get within the minute

3. 8/8 DB Hang clean and jerk

4. REST

PERFORMANCE

Metcon (No Measure)

EMOM 40

1. 2 Rope climb ( 1 RC )

2. 8-12 Burpee over rower

3+4. 450m Row
Scaled for rope climb- 6-8 strict pull up