CrossFit

Great Woods Fitness & Performance – CrossFit

3 minute cardio

Prep-

15 Banded Good mornings

15 Banded side steps each direction

15 Goblet squat

15 Goblet squat walking lunge

Mobility-

Pigeon stretch on back x 1-2 minutes each side

In less than 15:00 Establish a 2 REP MAX for the day

2x Drop sets –

2 reps @ 95%

2 reps @ 90%

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
** 18 Ring row for Pull ups

In less than 15:00 Establish 4 REP MAX for the day

2x Drop sets-

4 reps @ 95%

4 reps @ 90%

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups