CrossFit – Mon, May 22

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

Couch Stretch

+

2 Sets

1:00 Bike

Banded lat walk down and back

10 Air squat

Leg swings

GROWTH & DEVELOPMENT and PERFORMANCE

Front Squat (Every 2 minutes, for 10 Minutes
Front squat pauses
2 Reps w/ 3 seconds in the hole
-goal heavier with less reps this week )

Growth & Development (Time)

30:00 CAP

40 Calorie Bike

1000m Ski erg

800m Run

1000m Row

40 Calorie Bike

Performance (Time)

30:00 CAP

1 Mile Run

100 Double under

60/50 Calorie Bike

100 Double under

1 Mile Run