CrossFit – Wed, Jun 28

Announcements

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

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

2:00 row

2:00 ski

2:00 bike

+

athlete choice of mobility

GROWTH & DEVELOPMENT

Deadlift (Emom 6:00
3 Reps @ 65-70%
Emom 6:00
2 Reps @ 75% )

Metcon (Weight)

EMOM 18:00

1. Max reps DB Floor press

2. :45 seconds hollow rock or hold

3. Max reps slam ball

PERFORMANCE

Squat Clean and Jerk (EMOM 12:00
@ 70%
1 clean and jerk )

Metcon (6 Rounds for reps)

EMOM 18:00

1. 12 Calorie Bike

2. Max reps box jump over 24/20

3. REST