Announcements

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

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

+

2 sets

wall angels x 10

wall squats x 10

banded pull apart x 15-20

banded press x 15-20

+ Pec stretch 30 seconds each side

GROWTH & DEVELOPMENT

Bench Press (Every :90
12-10-8-6-4
heavy sets )

Metcon (No Measure)

EMOM 28

1. 12-10 cal row

2. 12 Barbell bent over row

3. 10-8 cal bike

4. 12 Barbell RDL

PERFORMANCE

Hang Power Snatch (Every :90 seconds
4 sets of 2 Reps @ 80%
into
4 Sets of 1 Reps @ 85% )

EMOM 28 (No Measure)

Emom 28

1. 15-12 Calorie Bike

2. :30 Max Burpee box jump over

3. 15-12 Calorie Row

4. 5-3 Bar muscle up ( 10-6 Chest to bar )