Announcements

SEPTEMBER is BRING A BUDDY MONTH!!!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Into

3 Sets

10 Banded goodmorning

10 KB RDL x 2

10 Scap pull-up

:30 easy row

GROWTH & DEVELOPMENT and PERFORMANCE

Clean Complex (2 Power clean
1 Hang clean
2 Front squat
1 Squat clean
Every :90 x 5 building to a heavy complex for the day! Letsss goooo!
)

Growth/Performance (Time)

500m Row

40 DB Snatch

30 Front squat 95/65 …75/55

20 Chest to bar / Pull-up/ Ring Row or banded

500m Row

Challenge

Push Press (Every :90
5 Sets of 4 Reps
-Off the rack, trying to get heavier than last week! 💪🏻 Let’s Goooo! )

Challenge (Time)

For time:

10 Calorie bike

15 Plank shoulder tap x per side (30 total)

20 DB H Clean and jerk (alternate every 5)

15 Push up

10 Burpee

X 2 Rounds