CrossFit – Thu, Jul 6

Announcements

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

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

400m Jog

+

AMRAP 5:00

10 Walking lunge

10 Ring row

5-10 Empty Bar strict press

3-5 Inch worm into child’s pose x 10-20 seconds

GROWTH & DEVELOPMENT

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

12/10 Calorie Bike

20 Goblet squat

15 KB Swing

-5:00 rest

15:00 AMRAP

200m Row

20 S2OH 75/55

10 Hang Clean

*Scaled- DB S2oh, DB H.clean

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

Rx+

200m Run

20 Goblet Squat 70/53

2 Rope climb

Rx

200m Run

20 Goblet squat 53/35

1 Rope climb or 25 Ring Row ( elevated feet to make it more challenging )

-5:00 Rest

15:00 AMRAP

250m Row

20 S2OH 95/65

3 Wall walk

*Scaled 1-3 Wall walk