CrossFit – Fri, Mar 17

Announcements

Internal partner Comp. July 22nd! Sign up on whiteboard with your partner!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

into

3-5 strict pull up or ring row

10 Push up

10 Wall squat

10 BB RDL

3-5 kipping swings into 3-5 toe to bar or knee raises

x 2 sets

GROWTH & DEVELOPMENT and PERFORMANCE

Class Partner WOD

Metcon (Time)

Teams of 4

200 Pull up

200 Ground to overhead 155/105…135/95

200 Burpee DB Step up x 1 DB

200 DB OH Lunges

200 HSPU

200 Deadlift 185/135 …155/105

200 Toe to bar
Scaled-

200 Ring row/banded pull up

200 Ground to overhead 115/75….95/65

200 Burpee DB Step up x 1 DB

200 DB OH Lunges/goblet hold lunges

200 Push up

200 Deadlift 135/95 ….115/75

200 Knee raises/leg raises

**ALL ATHLETES WORKING AT THE SAME TIME! CANT MOVE ON UNTIL ALL 200 ARE COMPLETE!

I’d designate 50 reps per member of team and chip away and whoever finishes first can help take some of the other peoples 50 if they are behind!