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. WE WILL HAVE OPEN GYM 6:30-8:30am this day!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Mobility prior to class start

into

@ Class time, 400m Jog

workout is lengthy so warm up has to be prior- get in a little early

Murph Prep (Time)

1 Mile Run

on the next minute,

directly into..

EMOM

0-5:00

4 Pull ups + 8 Push ups + 12 Air squat

6:00-20:00

3 Pull ups + 6 Push ups + 9 Air squat

21:00-25:00

2 Pull ups + 4 Push ups + 6 Air squat

directly into …

1 Mile Run