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

3:00 Cardio

Banded Shoulder + athletes choice stretch

Performance/Growth & Development (Checkmark)

GYMNASTIC EMOM

Odd:

Even:

x 10:00

ATHLETE’S CHOICE

Performance (Time)

For time:

1000/900m Row

30 Back squat ( off floor ) 115/85

15 Box jump over 24/20

1000/900m Row

30 Deadlift

15 Box jump over

1000/900m Row

30 Lateral burpee

15 Box jump over

Growth & Development (Time)

30/20 Calorie Bike

30 Wall ball 20/14

15 Box jump over

800m Run

30 Deadlift 115/85

15 Box jump over

30/20 Calorie Bike

30 Lateral Burpee

15 Box jump over