Announcements
Week 3 FNL – Our last night is all about COMMUNITY
PM heats ONLY. Look for heat release by 3:30 Thursday to secure a time you want!
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
3:00 Cardio
Into
3X
15 PVC pass through
15 banded pull apart
8-10 Ring row
15 Russian swing
:20 hang + 10 scap pull ups
Push Press (5×5
Every 2:00 building push press set of 5 )
Metcon (AMRAP – Rounds and Reps)
AMRAP 2040
40 Russian KBS
30 Single under
20 Wallball
10 pull up / Ring row
Squat Snatch (Every 2:00
1.1 + 2 OHS
Snatch + Snatch + 2 OHS
Building every 2)
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
40 Russian KBS 53/35
30 Double under
20 Wall ball 20/14
10 Pull up