CrossFit – Fri, Mar 27

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Couch stretch

2 rounds:

10 glute bridge

8 good mornings ** empty barbell

8 ring rows

Dead hang

10 reverse lunges

Romanian Deadlift (RDL) (Every 2:00 x 8:00
4 x 8 building
)

Barbell Bent over row (4 Rounds for weight)

Every 2:00 x 8:00

4 x 10 moderately heavy all sets

Chipper Friday (Time)

For Time:

50 wall balls 20/14

40 DB snatch alternating 50/35

30 Calorie Row/Bike/ or Ski erg

20 front squats 115/85 (shoot for unbroken🥵

10 Ring muscle up / 15 BMU/ 15 Burpee pull up

Scaled:

40 Wallballs

30 DB snatch

20 Calorie Row/Bike/ or Ski erg

15 Front squat 95/65

8 Burpee pull up ( kip or jumping ok)
16:00 CAP

Gotta work! Know where you need to be conservative… know where you can push through. Save some energy for the last movement