CrossFit – Mon, Feb 9

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Bike 3:00

Couch stretch

+ 2x squat prep

10 air squat

banded lat walks down and back

8 glute bridges

8 goblet squat

:30 deep squat hold pry hips open

Back Squat (15:00 on clock to establish 1RM )

Jump examples-

10 reps barbell

5 reps 40%

4 reps 55%

3 reps 65%

2 reps 75%

1 rep 85%

jump to 90% – if it fires up smooth hit that 1RM

if its sticky jump by 5’s

Growth & Performance (Time)

3 RFT

CAP 15:00

20 Wallball 20/14

50 Double under

5 Wall walk

10 Lateral Burpee

10 Thruster 95/65
Scaled options

Wallball weight

100 Single under

3-5 Wall walk

75/55 Barbell weight