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

200m Run

1:00 Ski

200m Run

1:00 Bike

200m Run

1:00 Jump Rope

Warm up pace

GROWTH & DEVELOPMENT

Metcon (Time)

4 Rounds for time with Partner Alternating movements:

14/10 Row or Ski

16 Thruster 75/55 .. 65/45

10 KB swing

14/10 Row or Ski

16 Box jump

10 Goblet Squat

14/10 Row or Ski

16 Wall ball

10 Burpee

PERFORMANCE

Metcon (Time)

4 Rounds for time with Partner Alternating movements:

14 Assault bike

16 Thruster 95/65

14 Alternating DB Snatch 50/35

14 Assault bike

16 Box jump 24/20

14 Alternating DB Hang clean + jerk

14 Assault bike

16 Wall Ball

14 Burpee