6
Jul
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