CrossFit – Wed, Oct 9

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes – any cardio

into

Banded Hamstring Stretch 1-2:00 each side

Banded Good morning x 15-20 reps

Single leg Crossover RDL w/ DB 10/10

Banded Lateral walks x 50ft

Romanian Deadlift (RDL) (5RM
Into drop sets-
5×5 @90% of ^ )

Performance (7 Rounds for time)

4 Sets

15 Thruster 95/65

15 Burpee box jump

Every 3 minutes x 12 minutes

rest 3 minutes before B

Every 3 minutes, for 9 minutes

30/20 Calorie Bike

Growth (4 Rounds for time)

Every 5 minutes x 20 minutes

3 Wall walk

12 Thruster 75/55

9 Burpee box jump over

27 Single under

15/12 Row