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

Pec stretch x 1:00 each side

Calf Stretch x 1:00 each side

into

2x

Goblet squat slow tempo x 8

Hang single arm KB snatch x 4 each arm

HR push up x 8 reps

Jump Squat x 8

GROWTH & DEVELOPMENT

Metcon (Time)

1 Mile Assault bike

into…

12 Rounds of:

3 Power clean 115/75

6 Lateral Burpee

9 Air squat

into…

1 Mile Assault bike

Rest 5:00

500m Row

30 Bar Facing Burpees

PERFORMANCE

Metcon (Time)

For time:

1000m Row

30/20 Calorie Assault bike

60 Double under

30 Wallball 20/14

30 OHS 75/55

30 Wallball

60 Double under

30/20 Calorie Assault bike

1000m Row

Rest 5:00 into

500m Row

30 Bar facing Burpee