Announcements

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

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minute cardio

+

Banded pallof press x 8 each side

Banded half kneeling overhead rows x 8 each side

PVC Pass thru x 10-15

PVC Overhead squat x 10-15

x 2 sets

GROWTH & DEVELOPMENT

Metcon (No Measure)

5 Sets

Heavy farmers carry x 50Ft

Sled Push ( from our building to end of parking lot and back )

Accumulate 1:00 weighted Plank hold

resting as needed between sets

Metcon (No Measure)

21-15-9

Wallballs

Hang power clean 95/65

PERFORMANCE

Snatch Balance (5×5 @ a good weight
– we’ve been trying to find heavy sets over the last couple weeks, you should know a good weight for you here
Resting 1-2 minutes between sets)

Metcon (Time)

21-15-9

Power clean 95/65

Bar facing burpee

directly into:

21-15-9

Wall ball 20/14

Hang power snatch 95/65