Announcements

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

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

2 Sets

200m Run

Hanging knee raise hold x 30 seconds

KB Goblet squat hold x 30 seconds

into

2 Sets

16 walking lunges

6 DB Kang squat

4 DB Goblet squat

2 Burpee over KB

Banded Dead bugs x 30 alternating reps

Growth & Development (6 Rounds for time)

6 Rounds for time:

Row 250m

15 DB Bench Press ( HEAVY )

Run 200m

15 Deadlift @ 155/105

Bike 12 Calorie

Rest 2:00 between sets

Performance (6 Rounds for reps)

A. Against a 4:00 running clock:

400m Run

12 Toe to bar

MAX reps HSPU .. box hspu, seated z-press

rest 2:00 x 2 sets

( 2:00 rest before B )

B. Against a 4:00 running clock:

500m/450m Row

12 Burpee box jump

MAX reps Double under

rest 2:00 x 2 Sets

(2:00 rest before C )

C. Against a 4:00 running clock:

400m Run

12 Clean and jerk 135/95..115/75

MAX reps GHD sit up … toe to rig, ab sit ups