CrossFit – Mon, Apr 17

Announcements

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

Monday 17th, Wednesday 19th, Friday 21st – 7:30am CrossFit (NO 9:30am class)

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

+

Couch Stretch/Pigeon stretch

Back Squat (Waves 🌊
6/4/2/6/4/2
Heavy as possible! – you all know the deal by now with these, GET AFTER IT
Every 2 minutes )

GROWTH & DEVELOPMENT

Metcon (Time)

4 Rounds for time:

500m Ski erg

15 DB box step over x 2 DB

10 DB Hang clean and jerk x 2 DB

PERFORMANCE

Metcon (Time)

5 Rounds for time:

500m Row

15 Lat. Burpee over rower

10 Toe to bar