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

Run Warm up :

200m

+ :30 seconds rest

400m

+ 1:00 rest

800m

GROWTH & DEVELOPMENT

Metcon (Time)

7 Rounds:

15 Hang Power clean 75/55

+ 1:00 rest

15 Calorie Row

+ 2:00 rest

PERFORMANCE

Metcon (Time)

7 Rounds:

15 Hang Power Snatch 75/55

+ 1:00 rest

15 Calorie Assault bike

+ 2:00 rest