Announcements

SEPTEMBER is BRING A BUDDY MONTH!!!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

into

100m Run

10 Banded Shoulder press

3 Burpee broad jump

10 Ring row

10 Scap pull ups

1 Wall walk

x 2 sets

Performance (5 Rounds for time)

5 RFT

With Partner, Split up between the two of you:

400m Run

21 Push press 115/75

21 Box jump 30/24

15 Lateral Burpee

9 Rope climb ( 18 Strict pull up )

40:00 CAP

Growth/Challenge (5 Rounds for time)

5RFT

With partner, Split up between the two of you:

400m Run

21 Push press 95/65..75/55

21 Step up/Box jump 24/20

15 Lateral burpee

9 Wall walk ( 100 Shoulder taps )