Announcements

WEIGHTLIFTING! 7/14
Internal competition will be PARTNER ! July 17th Sign up link will be sent out soon!
Jamie is back this Wednesday 7/14

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio warm up

into

3x

10 kipping swings

100m Ski erg

10 Hollow rocks

1:00 Double under

10 Empty BB Thruster

GROWTH & DEVELOPMENT and PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

Performance-

AMRAP 20:00

4 Thruster 115/75

6 Toe to bar

24 Double under

Growth & Development-

AMRAP 20:00

4 Thruster 75/55

6 Hanging Knee Raises

24 Single under