Announcements

SEPTEMBER is BRING A BUDDY MONTH!!!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio

Into 2x

:45 any machine

8 push up

10 hollow rocks

Pec stretch

Gymnastics

EMOM 10

X 1 movement

Challenge

EMOM 10

1 Bike x 11/9

2 Row x 11/9

GROWTH & DEVELOPMENT and PERFORMANCE

4:00 On 1:00 Off x 5 sets

400M Run

12 Chest to bar /4 BMU

+ MAX burpee in remaining time

L1: 300m Run /12-15 Pull up

L2: 200m Run + 200m Row / 15 Ring row

Challenge

4:00 On 1:00 Off x 5 Sets

200m Run

200m Ski

15 Ring row

+ MAX BURPEE