Announcements

No weightlifting Wednesday PM – regular 4:30/5:30 classes!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Sets

1:00 bike or row

1/2 kneeling banded scap oh retraction x8

4-6 pull up

10 wall angels

Hanging scap depression/ retraction x8

Kipping swings 6-8

GROWTH & DEVELOPMENT

Metcon (3 Rounds for reps)

AMRAP 8:00

200m Run

8 Burpee box jump

60 Single under

8 DB Step over (Dual)

2:00 Rest

3 Rounds

PERFORMANCE

Metcon (3 Rounds for reps)

AMRAP 8:00

200m Run

6 Bar muscle up

35 Double under

8 DB box step over (Dual) 50/35

2:00 rest

3 Rounds
L1: 12 Chest to bar/ Pull up