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

2:00 row easy

2:00 bike easy

1:00 pec stretch

PVC Overhead warm up + wall angels 15-20 reps of each

+

Barbell warm up squat clean thruster weight

GROWTH & DEVELOPMENT

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:00

20 Calorie Ski erg

16 Alternating DB Snatch

12 Wallball

8 Thruster 75/55

4 Bar facing burpee

**Goal would be 5+ rounds here!

PERFORMANCE

Metcon (5 Rounds for time)

5 Sets of the following:

20 Box jump over

16 Toe to bar

12 Alternating Pistol

8 Chest to bar pull ups

4 Squat clean thruster 155/105 ..135/95

3:00 rest between sets

PUSH the pace here with a bigger rest period