Announcements

SEPTEMBER is BRING A BUDDY MONTH!!!

Hoodies 40$ Crews 40$

Please send to @corrin-lemieux if you ordered one…. Everything is ordered

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

into

2 Sets

10 KB Swing

10 Hollow Rock

:10 Dead hang + 5 Kipping Knee raises

10 Banded Good morning

10 Banded Shoulder press

Performance/Growth (Time)

Ascending ladder..

2,4,6,8,10…..

Toe to bar

Alt. DB Snatch

Calorie Row

@15:00 Descend back down the ladder from where ever you are. Once 2 of everything is completed you are done!

30:00 CAP
Scaled-

Knee raises/Sit ups

Alt. DB snatch

Calorie Row

Challenge (Time)

Ascending ladder…

2,4,6,8,10….

Sit ups

Alt. DB Snatch

Slamball

Air squat

** SAME FORMAT AS ABOVE