CrossFit – Wed, Jul 19

Announcements

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

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

400m Jog

+

Barbell Kang squats x 5

Barbell front squats x 10

Medball Deadbugs x 10

x 2 sets

+

Banded Shoulder stretch

GROWTH & DEVELOPMENT

Deadlift (EMOM 4
3 Reps @ 85%
into
EMOM 4
2 @ building up to heavy set )

Metcon (Time)

For time:

40 Calorie Row

400m Run

40 Calorie Bike

400m Run

PERFORMANCE

Squat Clean and Jerk (EMOM 8
x 1 Rep @ 85% )

Metcon (Time)

5 Rounds for time:

40 Double under

10 Push Press 115/75

10 Toe to bar