CrossFit

Announcements

Every other Wednesday is WEIGHTLIFTING! 6/30
Internal competition will be PARTNER ! July 17th Sign up link will be sent out soon!
Jamie is back this Wednesday 6/30 SIGN UP on white board or shoot me a text 🙂

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

500m Row

20 Hollow rock

400m Run

20 Hollow rock

500m Row

above @ Easy warm up pace

GROWTH & DEVELOPMENT

Metcon (3 Rounds for time)

0-10:00

750m Row

20 Sit up

50 Air squat

10:00-20:00

800m Run

25 Sit up

50 Slam ball

20:00-30:00

750m Row

30 Sit up

50 Air squat

PERFORMANCE

Metcon (3 Rounds for time)

0-10:00

750m Row

20 Toe to bar

50 Air squat

10:00-20:00

800m Run

5 Wall walk

50 Wall ball

20:00-30:00

750m Row

20 Toe to bar

50 Air squat