CrossFit – Mon, Jun 26

Announcements

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

6/27 Tuesday 7:30am class – NO 9:30 ( open gym 6:30-7:15 have to be done before class start )

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minute cardio

Couch stretch

+

Leg swings

banded walks

Wall squat

Walking lunges

x 15-20 reps each x 1 set

GROWTH & DEVELOPMENT and PERFORMANCE

Back Squat (Every 2 minutes
4 Reps @ 75-80%
3 Reps @ 80-85%
3 Reps @ 85%
1 Rep @ 87%
8 Reps @ 75%
8 Reps @ 75-80% )

Growth & Development (Time)

5 Rounds for time:

12 Deadlift 115/75..95/65

9 Hang clean

6 Shoulder to overhead

3 Burpee box jump step down

Performance (Time)

5 Rounds for time:

12 Deadlift 135/95

9 Hang clean

6 Shoulder to overhead

12 Chest to bar

Rx+

155/105

12 Deadlift

9 Hang clean

6 S2OH

3 Ring muscle up