CrossFit – Wed, May 14

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

into

banded shoulder stretch

into

2x

3 inch worm

child’s pose

10 Russian swing

+ 10 goblet squat

Growth (3 Rounds for weight)

Every 5:00 x 3 Sets

10-12 reps Back extensions

40 reps DB walking lunges

Snatch Pull + Squat Snatch (Every :90 x 8 Sets
@80%
)

Growth / Performance (Time)

For time:

50 Devil press x 2 DB 50/35 Rx

** every minute stop and perform 3 DB thruster (not zero)
Scale accordingly