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

10 pass through

10 good morning

20 plank shoulder tap

:30 row

X 2

Squat Clean and Jerk (Every :90 x 4 sets
@ 70%
Every :90 c 4 sets
@ 75% )

Challenge

Push Press (Every :90 x 8 sets
X 2 Reps building )

Performance/ Growth (Time)

For time

50 Double under

40 Wallball 20/14

30 Chest to bar/ Pull up

20 Thruster 95/65

400M Run
Scaled-

100 Single/10 Calorie Ski

40 Wallball/ Goblet

30 Ring row

20 Thruster 75/55

400m Run

Challenge (Time)

For time:

20 Calorie Row

20DB Snatch

10 Single arm Devil press (5/5)

200m Run

20 Calorie Bike

X 2