CrossFit

Announcements

Friday 7/8 – NO 9:30am or Open gym
7:30am in place of 9:30am – check-ins only

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

8-10 minutes of athlete free strech and cardio warm up

GROWTH & DEVELOPMENT

Metcon (Time)

EMOM 15:00

1. 10/8 Bike

2. 10/8 Ski

3. 80 Single/40 Double under

@ 20:00 – 45:00

For time:

750m Row

20 Burpee to plate

50 Alt. DB Hang Clean and Jerk ( Every 5 switch arms)

20 Bar Facing Burpee

50 Slam Ball

800m Run

25:00 CAP

**Score is time of Chipper

PERFORMANCE

Metcon (Time)

EMOM 15:00

1. 12/10 Bike

2. 12/10 Ski

3. 40 Double under

@ 20:00 – 45:00

For time:

1000m Row

25 Burpee box jump 24/20″

50 Pull up

50 Power Snatch 95/65

25 Bar Facing Burpee

800m Run

25:00 CAP

** Score is time of Chipper