Fitness – Tue, Sep 30

Announcements

SEPTEMBER is BRING A BUDDY MONTH!!!

Great Woods Fitness & Performance – Fitness

⭐️ Circuit CrossFit Training ⭐️ (Checkmark)

🔥 Warm up

2 Rounds:

200m Row or 1 min Bike

10 Air Squats

10 Push-Ups

10 Sit-Ups

10 KB Deadlifts (light)

10 Shoulder Pass-Throughs with PVC

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5 Rounds

Station

1️⃣ Row/Bike/Ski

2️⃣ :30 DB Hang clean :30 DB Front squat

3️⃣ Box jump overs

4️⃣ KB Swings

5️⃣ Burpees

6️⃣ Sit ups, weighted sit ups, GHD sit ups

1:00 Work :20 rotate

1:00 off between Rounds

➡️ Goal – MAX effort @ all stations

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🔥 Finisher 🔥

For quality over time

3 sets

20 Russian twist /per side

15 Leg raises

10 Superman (2 sec pause)

:30 Plank