CrossFit – Mon, Jun 12

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

3 minutes cardio

into

Couch stretch 1:00 each side

+

2X

10 air squat

5 burpee

10 KBS

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


10 Burpees