CrossFit – Wed, Mar 20

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minute cardio

+

Banded Good morning 10-15

Banded shoulder press 10-15

x 2

DB death march down and back

Bunny hops down and back

Power skips down and back

GROWTH & DEVELOPMENT and PERFORMANCE

Romanian Deadlift (RDL) (4 Sets 8-10 reps
resting as needed – can build (heavy sets))

-straps ok

Front foot elevated split squat (4 Rounds for weight)

Wtd. 1 arm DB/KB heavy sets

4 Sets of 10 each leg
resting as needed

Growth & Performance (Time)

12 RFT

1 Devil press 50/35

3 S2OH

5 Thruster

10 Double under

x 2DB

CAP 15
20 Single under

Growth DB weight can be scaled