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

3 minutes cardio

PVC pass through

PVC OHS

Ring row

Wall squat

Wall angel

x10 reps each movement x 2 sets

GROWTH & DEVELOPMENT

Barbell Front Rack Lunge

3 Sets of:

10 reps right leg

1o reps left leg

As heavy as possible resting as needed ( off rack)

()

Metcon

5 Rounds for time:

10 Burpee to Target

10 Assault bike Calorie

10 Hang power clean 75/55

10 Calorie Ski

PERFORMANCE

OHS

5 Reps @ 65%

3 Reps @ 70%

3 rEPS @ 75%

2 Reps @ 80%

1 Rep @ 80%

1 Rep @ 85%

1 Rep @ 90%

1 Rep @ 90+

1 Rep @ 90+

Building up every 2 minutes

Metcon (Time)

For time:

50 Pull up

100 Double under

50 DB box step over ( 1 DB ) 50/35

1000m Row