CrossFit – Wed, Apr 10

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minute cardio

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Banded Hamstring Stretch

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BB RDL x 15

Banded Good morning x 15

Pigeon Stretch x 1:00 each side

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DEADLIFT points of performance

Deadlift (0-6:00 Build up to a heavy set of 5
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Every :90 seconds 5×5 @ 85% of above)

Growth & Development (Time)

250m Row (200m Run)

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4 Rounds

9 Barbell Shoulder to overhead ( or DB x 12 Reps )

12 Box jump ( Step ups ok )

16 Ring Row ( 6-9 Pull-up for those who can )

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250m Row (200m Run)
20:00 CAP

Performance (Time)

400m Run ( 500m Row )

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4 Rounds

9 Chest to bar

12 Burpee box jump

16 Power clean 95/65

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400m Run ( 500m Row )
20:00 CAP