CrossFit

Announcements

OPEN GYM Wednesday 7/20 and Friday 7/22 6:30-7:30am ONLY ***NO 7:30-8:30***

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

GROWTH & DEVELOPMENT

Metcon (No Measure)

EMOM 32:00

1. 10/8 Calorie Row

2. 8 Burpee over Rowe r

3. 10/8 Calorie Bike

4. 12 Dual DB hang clean and jerk

8 Sets total

PERFORMANCE

Metcon (No Measure)

EMOM 32:00

1. 13/10 Calorie Row

2. 10 Dual DB Box step over

3. 13/10 Calorie Bike

4. 2 Rope climb

8 Sets
**No rope climb-

sub= 12 Dual DB Hang clean and jerk