Announcements

Labor Day weekend – Sunday & Monday there will be no classes. Normal schedule for Saturday morning @ 8:30am

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

2:00 Ski

2:00 Pec stretch

20 Banded pull aparts

2:00 Bike

into

Foam Rolling

GROWTH & DEVELOPMENT and PERFORMANCE

Bench Press (5 Sets of the following:
1-3 Bench press, resting as needed

try and get heavier than previous week)

Growth & Development (4 Rounds for time)

4 Sets

200m Run

8 Box jump

10 Wallball

8 S2OH 95/65..75/55

200m Run

1:00 rest between each set

Performance (AMRAP – Rounds and Reps)

3:00 AMRAP

8 Overhead Squat

8 Toe to bar

-1:00 rest-

3:00 AMRAP

10 KB swings

20 Double under

-1:00 rest-

3:00 AMRAP

6 Box jump over

6 Power Snatch 95/65

-1:00 rest-

3:00 AMRAP

8 Overhead squat

8 Toe to bar