CrossFit – Mon, May 15

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. WE WILL HAVE OPEN GYM 6:30-8:30am this day!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minute cardio

into

3 sets

Banded lat walks

Pigeon stretch 30 each side

PVC pass thru + OHS x 10+10

GROWTH & DEVELOPMENT and PERFORMANCE

Front Squat (Every 2 minutes x 10 minutes
3 reps @ 3 seconds pause each rep )

Growth & Development (Time)

4 RFT

200m Runn

20 Alt. DB Snatch

10 Calorie Ski

Performance (Time)

3 RFT

400m Run

10 Squat snatch 135/95

3 Bar muscle up/ 9 Chest to bar pull up