CrossFit – Thu, Dec 29

Announcements

12/31 Saturday partner workout this week 10am

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Banded Hamstring stretch 1:00 each side + Crossover leg stretch after each stretch

2-3x

Banded good morning x 10

Banded Pull apart x 15-20

1:00 Bike row or ski

1/2 Kneeling strict press 8/8

Single leg cross over DB RDL 6/6

GROWTH & DEVELOPMENT

Metcon (Time)

4 Rounds

250m Row

10 Burpee

15 Ski

10 Deadlift 125/85

15 Ski

-rest 3:00-

4 Rounds

10 Deadliflt 125/85

15 Bike

10 Burpee

15 Bike

250m Row

PERFORMANCE

Metcon (Time)

4 Rounds

250m Row

10 Devil Press 50/35

35 Double under

10 Deadlift 155/105

35 Double under

-rest 3:00-

4 Rounds

10 Deadlift

35 Double under

10 Devil Press

35 Double under

250m Row