CrossFit – Thu, Jun 22

Announcements

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

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio x 3

Banded Shoulder

Pec stretch

+

x 1 set

Hollow rock x :30

Bar dead hang x :10 + 6-8 kipping swing

+ 1 Wall walk + :20 hold at top

GROWTH & DEVELOPMENT

Metcon (Time)

For time:

Buy in- 500m Row

into

10-9-8-7-6-5-4-3-2-1

DB Front squat x 2 DB

Burpee over DB

+ 50 Double under after each set or 100 Single under

into

Buy out

10 Wall walk

PERFORMANCE

Metcon (Time)

For time:

Buy in – 200 Double under

into

10-9-8-7-6-5-4-3-2-1

HSPU ( 20-18-16.. Push up or DB S2OH )

Toe to bar ( V-ups)

Burpee Pull-up

into

Buy out-

10 wall walk