Announcements
Internal partner Comp. July 22nd! Sign up on whiteboard with your partner!
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
3 minutes cardio
into
pigeon stretch
couch stretch
hammy banded stretch
GROWTH & DEVELOPMENT and PERFORMANCE
Back Squat (Every 2 minutes x 8 minutes
3 reps @ 85%
2 reps @ 90%
4 Reps @85%
4 reps @ 85% )
Growth & Development (Time)
4 Rounds for time:
25 Wall ball
25 Ring Row
200m Run
25 DB snatch
28:00 CAP
Performance (Time)
4 Rounds for time:
25 Wall ball 20/14
25 Chest to bar
200m Run
25 DB Snatch 50/35
28:00 CAP
SCALED- 18 Chest to bar