Announcements

SEPTEMBER is BRING A BUDDY MONTH!!!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

into

Empty Bar RDL x 10 reps

Empty Bar Bent over row x 10 reps

Pigeon stretch :30 per side

Walking lunges x 50ft ( 25 down and back)

x 2 sets

Front Squat (Every :90 seconds
5 Reps x 5 Sets @ 68-70% )

Challenge

Metcon (5 Rounds for weight)

Every :90 seconds

Deficit RDL 5 Sets of 6 Reps

**Standing on a 45# plate lower bar down to ankle – stiff legged and return back to hang position

Performance (5 Rounds for reps)

2:00 of work :30 seconds of Rest x 5 Sets

2 Single arm Devil Press 50/35

6 Hang clean and jerk @ 95/65

2 Single arm Devil Press

6 Front rack reverse lunge

+ MAX Double under in remaining time
**Score is max double under across 5 Sets

Growth/Challenge (5 Rounds for reps)

2:00 of work + :30 seconds of rest x 5 sets

2 Single arm devil press

6/6 DB Single arm Push press

2 Single arm devil press

12 Goblet hold reverse lunges

+ MAX Mountain climbers in remaining time
**Score is reps of mountain climbers across 5 sets