Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Banded hamstring stretch

-barbell warm up

Good mornings

RDL

Child pose

Deadlift (10:00 on the clock to build up to a:
Heavy single for the day )

Growth/ Challenge (5 Rounds for time)

5RFT:

12 Box jump

16 DB Snatch

12 Cal Row

rest 2:00 between sets

Goal is to get faster each set! Pace and then grind

Performance (5 Rounds for time)

5RFT:

20 HSPU (L1: 10-15 HSPU)

15 Snatch 95/65

10 Calorie bike

rest 2:00 between sets

GOAL- get faster each set
Scaled – seated Z Press 15 reps