CrossFit

Announcements

Every other Wednesday is WEIGHTLIFTING! 6/16 this week
Internal competition will be PARTNER ! July 17th Sign up link will be sent out soon!
Jamie is back this Wednesday 6/16. Don’t forget if you are signed up

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

2:00 Row easy pace

2:00 bike easy pace

1:00 Pec stretch

PVC Overhead warm up + wall angels 15-20 reps of each

+

Barbell warm up to your Squat clean thruster weight

GROWTH & DEVELOPMENT

Metcon (Time)

25:00 AMRAP

20 Calorie Ski erg

16 Alternating DB snatch

12 Wall Ball

8 Thruster 75/55

4 Bar facing Burpee

** Goal is to hit 5+ Rounds here

PERFORMANCE

Metcon (5 Rounds for time)

5 Sets of the following:

20 Box jump over

16 Toe to bar

12 Alternating Pistol

8 Chest to bar pull-up

4 Squat clean thruster 155/105

+ rest 3:00 between each set
135/95

115/75

** big rest here, so go 90% each workout please 🙂

Metcon (No Measure)

Optional EXTRA CREDIT

Endurance work

E3Minutes x 12:00

( 4 Sets )

10 Calorie Bike

10 Calorie Row