CrossFit – Thu, Jul 13

Announcements

Internal partner Comp. July 22nd! Sign up on whiteboard with your partner!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minute cardio

+

banded hamstring

Back extensions

GROWTH & DEVELOPMENT

Metcon (Time)

2 Rounds:

50 Calorie Row

40 Wallball

30 Kettlebell swing

200m Run

10 Burpee box jump

@ 30:00

For time:

50 Calorie Assault bike

PERFORMANCE

Metcon (3 Rounds for time)

200m Run

20 Back squat @ 135/95 ** off floor

20 Lateral burpee

20 S2OH x 2 DB

20 Medball sit up

20 Deadlift

20 Lateral burpee

200m Run

rest 3:00 x 3 sets