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

Cardio

Couch stretch

Banded hamstring stretch

Frog/pigeon stretches

Back Squat (Every 2:00 for 10:00 (5 Sets)
2 reps @85-90% )

Growth/Performance (AMRAP – Rounds and Reps)

AMRAP 20:00

20 Db Box step up x 1 DB @ 50/35

400m Run

12 HSPU (12 Strict press @ 45/35 empty bar)

25 DB goblet squat x 1 DB

500m Row

12 HSPU ( 12 Strict press)

20 GHDSU (Ab-Mat sit ups)

10 Toe to bar (10 V-Ups)

12 HSPU ( 12 Strict press)