CrossFit – Mon, May 8

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!

Mother’s Day 5/14 Sunday – Gym closed for all the moms out there 💜

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio/Jog 3:00

+

Couch Stretch

Banded Hamstring stretch

GROWTH & DEVELOPMENT and PERFORMANCE

Front Squat (Every 2 minutes x 12:00
3 Paused front squat
3 second pause in the hole of each rep!
– build over 6 sets )

Growth & Dev (AMRAP – Rounds and Reps)

AMRAP 12:00

3 Slam ball

3 DB snatch

3 No push up burpee

6,9,12,15,18 etc.

Performance (AMRAP – Rounds and Reps)

AMRAP 12:00

3 Toe to bar

3 DB Snatch

10 Double under

6 Toe to bar

6 DB Snatch

20 Double under

9 Toe to bar

9 DB Snatch

30 Double under

12/40, 15/50, 18/60 etc.