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

3 minutes bike

Frog stretch x 1-2:00

Child pose x 1-2:00

GROWTH & DEVELOPMENT

Back Squat (4 Sets resting as needed)

4 Sets of 2 Reps 75-85% of your 1RM

8 Seconds pause each rep

Metcon (Time)

3 RFT

30/20 Calorie Bike

200m Run

@ 15:00

21-15-9

Deadlift @ 135/95

Calorie Row

PERFORMANCE

Back Squat (4 Sets resting as needed between sets )

4 Sets of 2 Reps @ 75-85%

8 Seconds pause each rep

Metcon (3 Rounds for reps)

5:00 on the clock:

400m Run

in Remaining time amrap:

9 S2OH 115/75

9 Bar facing burpee

Rest 3 minutes

5:00 on the clock:

400m Run

in Remaining time amrap:

6 OHS 115/75

6 Burpee Box jump 24/20