CrossFit – Wed, Oct 16

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio x 3:00

Banded shoulder stretch

Into 2x

:30 pec stretch per side

:15 dead hang

10 scap pull up

:20 hollow rocks

3-6 strict pull up or ring row

:30 child pose

PERFORMANCE

50 Chest to bar TEST (Time)

7:00 CAP

GROWTH & DEVELOPMENT

7 minute Burpee TEST

7:00 Max reps

Romanian Deadlift (RDL) (Every :90 x 5 sets
5×4 @ 90% of last weeks 5RM

)

Growth & Performance (AMRAP – Rounds and Reps)

AMRAP 8

8 Deadlift 225/155 … 185/135 … 155/105

8 Box jump 24/20

16 Double under (32 Single)