CrossFit – Fri, Aug 30

Announcements

Holiday weekend schedule.

Friday 5:30/9:30am ONLY

Saturday 8:30am

Monday 9:30am ONLY

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

BANDED shoulder stretch

Partner PVC stretch

Metcon (Weight)

3 Sets

Good morning x 8 reps (heavier)

Front squat (heels elevated on plate – same weight as good morning) x MAX reps

1:00 wall sit

Rest 1-2

Metcon (5 Rounds for time)

Repeats

5x

8 Burpee box jump over

10 Calorie bike

12 Deadlift 135/95

1:00 rest between

**Goal get faster every set!! Don’t blow your load too quick! 😝

Snatch (Emom x 8:00 @85%
1 squat snatch )

Metcon (6 Rounds for time)

Repeats

6x

10 Burpee box jump over

10 Toe to bar

20 Alt. DB snatch 50/35

1:00 rest between

** Always get faster! Pace!