CrossFit – Mon, Apr 24

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

Bike 3 minutes

+

2 sets

:15 hollow hold + 10 Hollow rocks

10 Glute bridges

Pigeon stretch x :20-40 each side

10-15 Golbet squats

10 Alt. Directions KB Halo

GROWTH & DEVELOPMENT and PERFORMANCE

Back Squat (Every 2 minutes
5/3/1/5/3/1)

Growth & Dev. (Time)

4 Rounds for time

20 Wallball/Goblet squat

15 Ab mat sit ups

10 Dual DB Box step overs

Performance (Time)

3 Rounds for time

30 Wallball

20 Toe to bar

10 Burpee box jump over