CrossFit – Wed, Aug 27

Announcements

6 WEEK Challenge Sept 1 TELL YOUR FRIENDS

INFO Session August 22, Friday night @ 6PM

SEPTEMBER is BRING A BUDDY MONTH!!!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Couch stretch

Pigeon

Heels elevated goblet (on plate) squat

3 sets of 15 – goblets

Front Squat (5 sets of 5 reps @ 65% of your 1RM

Every 2:00 x 10 )

Performance (AMRAP – Rounds and Reps)

15:00 AMRAP

9 Power snatch 95/65

7 Chest to bar

5 box jump over

3 Wall walk =Rx+ 6 SHSPU or 6 Kipping

100m run

Growth (AMRAP – Rounds and Reps)

15:00 AMRAP

9 Push press 75/55

7 Lateral Burpee

5 Box jump over

1 Wall walk

100m Run