CrossFit – Mon, Jul 3

Announcements

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

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

2 Sets

10-15 wall squat

5 burpee

:20 hollow rocks

Child pose

Pigeon stretch

Metcon (AMRAP – Rounds and Reps)

AMRAP in 40 minutes

3 Rounds of:

30/20 Cal bike (400m run)

20 Wall Ball Shots (20/14 lb)

10 Burpees

Then, 3 Rounds of:

30/20 calorie Row

20 Box jump (24/20 in)

100 meter Farmer’s Carry (KB)

Then, 3 Rounds of:

50 Double-Unders

1 minute Wall Sit

25 Medball sit Up
Once each section is finished start over from the top until 40:00 is complete!