Announcements

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

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minute cardio

into

Pigeon stretch

Couch stretch

Banded shoulder stretch

* in any order

GROWTH & DEVELOPMENT

Metcon (4 Rounds for weight)

Every 4:00 x 16:00

15-20 Back Extension

50Ft DB Death march

Metcon (7 Rounds for time)

Every 3:00 x 21:00

200m Ski Erg

200m Row

PERFORMANCE

Snatch Balance (Every :90 seconds x 3 Sets
3 Reps )

Hang Power Snatch (Every :90 x 3 sets
2 Reps @ 65-70%
into
Every :90 x 3 sets
1 Rep @ 75% )

Metcon (Time)

For time:

30-20-10

DB Alternating DB Snatch

60-40-20

Double under

400-400-400m

Run