CrossFit – Mon, May 1

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 min Cardio warm up

COUCH STRETCH

2 Sets

Elevated pigeon stretch x 20-30 seconds

Air squat slow controlled x 10-12

Hollow hold x 20-30 seconds

RIg hang x 20-30 seconds

GROWTH & DEVELOPMENT and PERFORMANCE

Back Squat (15 minutes on the clock to build to a heavy 1 Rep for the day !! )

Growth & Dev (AMRAP – Rounds and Reps)

AMRAP 6:00

12 Wall ball

6 Knee raises/toe to bar

6 Calorie row

rest 3:00

AMRAP 6:00

6 Dual DB Ground to overhead

4 Burpee box jump

6 Calorie Bike

Performance (Time)

AMRAP 6:00

6 Calorie row

8 Toe to bar

12 Wall ball

rest 3:00

AMRAP 6:00

12 Alt. DB Snatch

8 Calorie Bike

6 Burpee box jump