Announcements

6 WEEK Challenge Sept 1 TELL YOUR FRIENDS

INFO Session August 22, Friday night @ 6PM

SEPTEMBER is BRING A BUDDY MONTH!!!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Into

Banded front rack opener

DB single arm ½ kneeling strict press

Scap pull ups

Plank shoulder taps

Hollow rocks

-reps can be whatever you need to get loose

X 2

Squat Clean and Jerk (Emom 9:00
3 sets @75%
3 sets @80%
3 sets @85% )

Service cup Workout 3 (Time)

6 RFT

8 DB box step overs 50/35

(2 DB)

12 Alternating DB Snatch 50/35

48 Double under
Scaled- 35/20 -or choose a DB for you