15
Jul
Recovery Day
Announcements
WEIGHTLIFTING! 7/14
Internal competition will be PARTNER ! July 17th Sign up link will be sent out soon!
Jamie is back this Wednesday 7/14
Great Woods Fitness & Performance – CrossFit
Metcon (Calories)
3 Rounds, For Calories in 34 minutes
2 minutes Air Bike
2 minutes Rest
2 minutes Row
2 minutes Rest
2 minutes SkiErg
2 minutes Rest
Strength/Skill
Strength & Skill of choice
(For those not competing)
Every :90-2:00 x x6-8 sets lift of choice
Metcon (Time)
For time:
21 Thruster 95/65
15 Cal ski
30 Wall ball 20/14
15 Power clean and jerk
15 Cal ski
30 Wall ball
9 OHS
GROWTH & DEVELOPMENT
3 Sets:
:20 KB swing
:20 Burpee
:20 Air squat
+ 1:00 rest between sets all out effort
5:00 rest into
3 Sets:
:20 DB S2OH Left arm
:20 DB S2OH Right arm
:20 Box jump or step up
+ 1:00 rest between sets all out effort