Announcements

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

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio 3:00

+

Pec stretch

15-20 banded pull apart

6-8 push up

15-20 banded strict press

x 2

GROWTH & DEVELOPMENT and PERFORMANCE

Metcon (No Measure)

Emom 40

10-12 Ski erg calorie

12-16 DB bench press 50/35

10-12 Bike calorie

8/8 Single arm Devils press 50/35

Rest

scaled- any weight of DB