30
Aug
CrossFit
Announcements
Weightlifting 9/8 @ 5:30PM ** NO CrossFit 5:30PM
Labor Day 9/6 **9:30AM Class ONLY
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
3:00 Cardio
Prep-
12 Banded Pull Aparts
12 PVC Pass through
12 PVC OHS
12 Empty bar Back squat
12 Alt. Lunges
x 2 sets
Mobility-
Pec Stretch, Shoulder stretch
Leaderboard Tuesday
FINAL WEEK
GROWTH & DEVELOPMENT
Metcon (Time)
10 Burpee box jump over
10 Shoulder to overhead 95/65
20 Alternating DB Snatch
20 Front squat
30 Box jump
30 Back squat
20 Alternating DB Snatch
20 Front squat
10 Shoulder to overhead
10 Burpee box jump over
PERFORMANCE
Metcon (Time)
10 Burpee box jump over 24/20
10 OHS 135/95
20 Burpee box jump over
20 Front squat
30 Burpee box jump over
30 Back Squat
20 Burpee box jump over
20 Front squat
10 Burpee box jump over
10 OHS