CrossFit – Tue, Sep 23

Announcements

SEPTEMBER is BRING A BUDDY MONTH!!!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

2 rounds:

:30 easy Ski or Row

10 plate ground-to-overhead

5 Burpee to plate

10 Air squat

PERFORMANCE

Gymnastic EMOM (AMRAP – Reps)

EMOM 8:00

EMOM 8:00

Rx 12-15 HSPU

Rx+ deficit or strict ( choose rep scheme )

L1: 8-10

L2: 6-8

Performance (AMRAP – Rounds and Reps)

AMRAP 30:00

500m Row

40 Double under

30 Calorie Row

20 Wallball

10 Burpee box jump over

Growth/Challenge (No Measure)

EMOM 8:00

Any machine calories 10-12

L1: 8-10

Growth/ Challenge (AMRAP – Rounds and Reps)

AMRAP 30:00

400m Ski Erg

300m Row

20 Wallball/ Goblet squat

10 Burpee box jump over