CrossFit – Fri, Jun 9

Announcements

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

GYM will be CLOSED June 14th Wednesday for wedding (Jess/Jake) Steve away as well,and a coaches summit- away(Corrin/Julie) – sorry for inconvenience.

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

+

Banded shoulder stretch

+

Lat foam roll and upper thoracic

GROWTH & DEVELOPMENT

Metcon (No Measure)

4 Sets

A1. 10-12 z press

A2. 10-12 Ring row or 6-8 strict pull up

A3. 100ft Waiters carry

rest 1:00 between sets

Metcon (Time)

3RFT

20/15 Calorie Row

200m Run

@ 10:00

15-12-9

Deadlift 155/105 …135/95

Box jump

PERFORMANCE

Snatch Balance (EMOM 4:00
2 Snatch balance
+
EMOM 4:00
1 Snatch balance + 2 OHS )

Rx+ (5 Rounds for time)

4 Ring muscle up

8 S2oH 135/95

12 Deadlift

16 Wallball

+ 1:00 rest x 5 Sets

Rx (5 Rounds for time)

8 S2OH 135/95..115/75

12 Deadlift

16 Wallball

20 Double under

1:00 rest x 5 Sets