Announcements

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

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minute cardio

Couch stretch

Pigeon

Athlete’s choice of squat mobility

GROWTH & DEVELOPMENT and PERFORMANCE

Back Squat (4 Reps @ 80%
3 Reps @ 85%
2 Reps @ 88%
1 Rep @ 90%
6 Reps @ 80%
6 Reps @ 80-85%)

Growth & Development (AMRAP – Rounds and Reps)

12:00 AMRAP

350m Ski Erg

5 Single arm DB S2OH

5 Single arm DB S2OH

10 Dual DB Front squat

5 Burpee over DB

Performance (Time)

For time:

80 Wall ball 20/14

60 Push up

40 Alt. DB Snatch 50/35

20 Burpee pull up