CrossFit – Fri, May 5

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. WE WILL HAVE OPEN GYM 6:30-8:30am this day!

Mother’s Day 5/14 Sunday – Gym closed for all the moms out there 💜

Tee/Tank sign up sheet is up front for those who want! Trying to get it going by the weekend so we have for Murph!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minute cardio

+

10 Wall angels

15 banded good morning

5 Push up

:20 Child pose

x 2 sets

GROWTH & DEVELOPMENT

Deadlift (EMOM
1-4 x 6 reps @ 75%
5-8 x 3 reps @ 80%
9-10 x 1-2 reps @ 85% )

Metcon (4 Rounds for weight)

DB Bent over rows

12/12 each side, as heavy as possible

into

30 Banded face pulls ( attached to rig )

x 4 sets

Metcon (Time)

For Time:

21-15-9-6

Calorie Row

Front squat 75/55

Lateral Burpee

PERFORMANCE

Hang Squat Snatch (Establish a heavy Squat snatch for the day
10-15 minute on the clock )

Power Snatch (EMOM 6
1.1 ( 2 singles )
@ 80% )

Metcon (Time)

21-15-9-6

Calorie Row

Overhead squat 95/65

Lateral Burpee