CrossFit – Thu, Aug 28

Announcements

6 WEEK Challenge Sept 1 TELL YOUR FRIENDS

INFO Session August 22, Friday night @ 6PM

SEPTEMBER is BRING A BUDDY MONTH!!!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

2 Sets

KB swing x 10

Gorilla rows x 6 per arm

Dead hang

Kipping swings

Inch worm x 2-3

Growth/Performance (Time)

10 Burpee pull up ( 10 Burpee no pull up )

20/15 Row

30 KB swing 53/35

30 Calorie Ski

30 SA DB hang clean and jerk 50/35

20/15 Bike Calorie

10 Burpee box jump step down 24/20

-2:00 Rest between