Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Banded shoulder stretch

+

2x

10-15 banded good morning

Dead hang x :15-20

4-6 strict pull up or ring row

1 wall walk

Friday the 13th (13 Rounds for time)

13 ROUNDS FOR TIME:

Rx+

4 Devil press

3 Bar muscle up

2 Rope climbs

1 Deadlift @ 275/205

Rx

4 Devil press

6 Chest to bar

1 Rope climb

1 Deadlift 255/185

L1

4 Devil press

8 Pull up

2 Wall walk

1 Deadlift 225/155

Growth

4 Devil Press

4 Cqlorie Ski

2 Wall walk

1 Deadlift 185/135
40:00 CAP