CrossFit – Tue, May 30

Announcements

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

GYM will be CLOSED June 14th Wednesday for wedding (Jess/Jake) Steve away as well,and a coaches summit- away(Corrin/Julie) – sorry for inconvenience. WE WILL HAVE OPEN GYM 6:30-8:30am this day!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minute Cardio

into

15 banded pull apart

6 Push up

15 Double under

1 Wall walk

100m jog

x 2 sets

GROWTH & DEVELOPMENT

Metcon (6 Rounds for time)

Every 5 minutes x 30 minutes

12 Alternating DB Snatch

8 Burpee box jump over

12 S2OH 75/55

3 Wall walk

10 Calorie Row

PERFORMANCE

Metcon (6 Rounds for time)

Every 5 minutes x 30 minutes

12 Toe to bar ( 12 knee raises )

10 Burpee box jump over

12 Hand stand push up ( 3 Wallwalk )

24 Double under ( 50 Single )

10 Calorie Row