Announcements

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

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minute cardio

Banded Shoulder stretch

Pec stretch

+

barbell warm up to 80%

GROWTH & DEVELOPMENT

Metcon (Weight)

EMOM 10

1. 8 DB bent over row + 8 DB bent over reverse fly

2. 4-6 Strict banded or no band pull ups

Metcon (4 Rounds for calories)

3 minutes on, 2 minutes off-

8 Calorie Assault bike

12 Alt.DB Snatch

8 Calorie Assault bike

MAX Calorie SKI in remaining time

** this is all a power output type workout! Give some push with 2 minute off

x 4 sets

PERFORMANCE

Hang Squat Clean (EMOM 10:00 @ 80%
Clean pull + hang squat clean + Split jerk )

Metcon (4 Rounds for calories)

3 minutes on, 2 minutes off-

8 Thruster

15 Toe to bar

8 Thruster 115/75, 95/65.. Rx+ 135/95

MAX CALORIE ROW in remaining time

x 4 Sets