CrossFit – Fri, Aug 15

Announcements

INTERNAL COMP! 9 AM – Doors open at 8 AM for warm ups etc.

6 WEEK Challenge Sept 1 TELL YOUR FRIENDS

INFO Session August 22, Friday night @ 6PM

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minute cardio

Into

10 KB swing

10 goblet squat

10 hollow rocks

10 Ring row

Pec stretch :30

X 2-3 sets

Clean Complex (
Clean pull + squat clean + front squat + low hang squat clean
Every 2:00 x 10:00 (5 sets) building )

Growth/ Performance (AMRAP – Rounds and Reps)

AMRAP 24:00

12 Toe to bar

8/8 DB hang clean and jerk 50/35

24/20 Calorie row

3 Wall walk (Rx+2 Rope climb)
Scaled-

15 Knee raises or Ab mat sit ups

8/8 DB hang clean and jerk

20/16 Calorie row

1-2 Wall walk