Announcements

SEPTEMBER is BRING A BUDDY MONTH!!!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Into

3 Rounds

Seated shoulder external rotation x 8/8

Supine lying squat hold x :30

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Performance/Growth (Time)

8 Rounds For Time

5 Bar Facing Burpees

10 Toe to bar/knee raises

200m Run

10 Deadlifts

5 Bar Facing Burpees

10/7 Cal Bike

Barbell weight

L1: (scaled) 155/105 lbs

L2: (RX) 185/125 lbs

L3: (RX+) 225/155 lbs

Challenge (Time)

For time- must complete in order

50 Box push up

50 Step ups

50 DB Shoulder press x 2 DB

50 Deadlift 115/75 or DB dual deadlift

**Every :90 seconds 9/6 Calorie Row

Starting at 0:00 perform your 9/6 Cal row then go straight into the chipper- must stop every :90 and perform your row, and pick back up where you left off!!