CrossFit – Tue, Sep 5

Announcements

Circuit training- back to Sundays for Fall/Winter months following open gym @ 9:30am

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

+

12 banded pull apart

12 banded good morning

8 kipping swing

+ :10 dead hang

20 dead bugs

X2

Growth & Development (Time)

9-12-15-18

Shoulder to overhead 75/55

Calorie Bike

2:00 rest

18-15-12-9

Wallball

Calorie Row

2:00 rest

9-12-15-18

Thruster 75/55

Lateral Burpee

Performance (Time)

9-12-15-12-9

Bar muscle up (18-24-30-24-18 c2b)

Deadlift 225/155

Bar facing burpee

**Beginning of each round

100 double under

**End of each round

400m run
Example-

100 double under

9 bar muscle up

9 deadlift

9 BFB

400m run

……