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

3 min cardio

+

1/2 kneeling DB strict press x 8/8

SL DB Crossover RDL x 8/8

12 walking lunges

:20 Hollow rocks

x 2 sets

Metcon (No Measure)

Rx

Every 4 minute x 12 minute

9 toe to bar

12 shoulder to over head

15 HSPU

@ 15:00

EMOM 20:00

1. 12 Calorie row

2. 12 Pistol

3. 12 Calorie bike

4. 5 Front squat 185/135
Scaled-

Every 4 minute x 12 minute

9 knee raises

12 shoulder to overhead 75/55

10-15 HSPU or box HSPU or Ring row

@ 15:00

EMOM 20:00

1. 10 Calorie Row

2. 12 pistol to box or 12 front rack lunges with KB goblet hold

3. 10/8 Calorie Bike

4. 3-5 Front squat @ 135/95 …115/75