CrossFit – Wed, Jun 7

Announcements

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

GYM will be CLOSED June 14th Wednesday for wedding (Jess/Jake) Steve away as well,and a coaches summit- away(Corrin/Julie) – sorry for inconvenience.

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minute cardio warm up

+

15 banded pull aparts

15 banded shoulder press

5 Burpee

:20 child pose

10-15 seconds dead hang + 5-10 kipping swings

x 2

GROWTH & DEVELOPMENT

Strict press (5/3/1/5/3/1)

Every 90 seconds x 6 sets

Metcon (Time)

3 Rounds for time:

25 Calorie Bike

+ 3 Rounds

5 Burpee box jump

15 Wallball
– 25 cal bike then 3 rounds = 1 round

perform this 3x

PERFORMANCE

Clean Complex

Every :90 seconds x 6 sets building
Hang squat clean + Front squat + Squat clean + Front squat

Metcon (No Measure)

30-20-10

Hang power clean 115/75

Chest to bar pull up
Scaled-

30-20-10

Hang power clean

20-15-10

Chest to bar