CrossFit

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

200m Jog

10 Calorie Row

200m Jog

10 Calorie Bike

200m Jog

easy warm up pace here

GROWTH & DEVELOPMENT

Metcon (Time)

For time:

400m Run

21 Assault bike calorie

21 Wall ball

400m Run

15 Ski Calorie

15 Wall ball

400m Run

9 Burpee box jump over

9 Wall ball

400m Run

PERFORMANCE

Metcon (5 Rounds for calories)

For time:

35 Deadlift

35 Shoulder to overhead

35 Back Squat

35 Snatch

35 HSPU/ 10 Wall walk

@ 75/55 ALL OUT !

0-15:00

@ 15:00

5 Sets of the following:

1:00 on the clock

12 Front Squat 75/55

+ MAX Calories on assault bike in remaining time

+ 2:00 rest between sets

Push That Bike!!
Score is max calories every round