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
3 minutes cardio
Couch stretch 1:00 each side
10 air squat
GROWTH & DEVELOPMENT and PERFORMANCE
Front Squat (Every 2:00 x 12:00 ( 6 sets total )
3 Front squat
1 Rep w/2 second pause + 2 reps no pause )
Big Dawg Ten (AMRAP – Rounds and Reps)
Complete as many rounds and reps in 10 minutes, of:
10 Rowing Calories
10 Kettlebell Swings, 53/35 lbs