CrossFit – Fri, Apr 14

Announcements

Internal partner Comp. July 22nd! Sign up on whiteboard with your partner!

Great Woods Fitness & Performance – CrossFit

GROWTH & DEVELOPMENT and PERFORMANCE

Warmup

3:00 Cardio of choice

2x

5 scap pull up

3-5 strict pull up or ring row

10 wall squat

15 banded pull apart

5 burpee

Metcon (Time)

“GANNON”

For time:

1 Mile Run

Then:

9 Rounds

4 Pull up (banded, or Ring row)

12 Push up

18 Air squats

Then,

1 Mile Run
32 Year old Sean Gannon Yarmouth K9 officer who was shot April 2018 in the line of duty. This workout is to honor him.

Also gets us into our week 1 of “Murph” Prep!!!