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
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)
20 Alt. DB Snatch
10 Calorie Ski
10 Squat snatch 135/95
3 Bar muscle up/ 9 Chest to bar pull up