Announcements

SEPTEMBER is BRING A BUDDY MONTH!!!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

into

2x

Thoracic foam roll 10 Passes

PVC Pass thru x 10-15 reps

Banded Pull apart x 10-15 reps

Banded Face pulls x 10-15 reps

Gymnastics

EMOM 16:00

Skill of choice

Skill of choice

Challenge

EMOM 16:00

Bike 7/5 Calorie

Row 9/6 Calorie

Performance /Growth (Time)

For time:

42-30-18

WallBall 20/14

Calorie Row

+ 5 Power clean after each complete set

Rx+ 155/105

Rx 135/95

L1 95/65

-Growth 75/55 + 16/12# Wallball

Challenge (Time)

45-30-15

Goblet squat

21-15-9

Goblet step ups

+ 250m Ski erg after each complete set