Announcements

SEPTEMBER is BRING A BUDDY MONTH!!!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

:30 easy bike

10 plate ground to overhead

10 pvc pass through

Dead hang + 10 scap pull ups

10 ring row

X 3

GROWTH & DEVELOPMENT and PERFORMANCE

Metcon (15 Rounds for time)

A. Every 2:30 x 5 sets

8 S2OH 95/65

10 Toe to bar (knee raises/situps)

12/10 Calorie Bike

rest 2:30 before B.

B. Every 2:30 x 5 sets

8 Hang snatch

20 Double under (20 single/10 Slam ball)

12/10 Ski Calorie

rest 2:30 before C.

C. Every 2:30 x 5 sets

8 Thruster

10 Pistol (assisted pistol with box band or holding)

12/10 Row Calorie
Goal is to be working for 90 and resting 1:00 – scale reps /cals or weight accordingly

Challenge

Metcon (AMRAP – Rounds and Reps)

A. AMRAP 10:00

8 DB or barbell shoulder push press 75/55..65/45

16 Sit up

8 Calorie Row

rest 3:00 before B.

B. AMRAP 15:00

10 DB alternating Snatch

30 Single under

100M Run

rest 3:00 before C.

C. AMRAP 10:00

8 DB or barbell thruster

16 Plate ground to overhead

8 Calorie Bike