Announcements

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

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio x 3:00

Banded Shoulder Stretch

+

Couch Stretch

GROWTH & DEVELOPMENT

Metcon (4 Rounds for weight)

Every 4 minutes:

RDL x 12 Reps ( DB’s) Tempo 3 seconds down each rep

into

15-20 Toes to Rig

x 4 Sets

Metcon (No Measure)

EMOM 20:00

1+ 2:00 400-450m Row

3. 12-15 Box jump over/step over

4. 8/8 Single arm DB Snatch ( not alternating )

PERFORMANCE

Hang Power Snatch (Every :90 seconds
2 Hang power snatch @ 75%
x 6 Sets
Every :90 seconds
1 Hang power snatch @ 80%
X 6 Sets)

Metcon (No Measure)

EMOM 20:00

1. 5 Burpee to target + 3 BMU ( 6 Chest to bar )

2. 8 Hang power snatch + 8 OHS 95/65

3+4:00 16 Calorie Bike