CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes rowing

+

5 minutes client option Warm up

+

2 Sets

GHD back ext. x 15-20 reps

Barbell RDL x 10-15 reps

5 Burpee Broad jumps

GROWTH & DEVELOPMENT and PERFORMANCE

RX: Metcon (Time)

LEADERBOARD TUESDAY

5RFT-

15 Deadlift 185/135

20 Box jump 24/20

25/20 Calorie Row

Scale: Metcon (Time)

LEADERBOARD TUESDAY

5RFT-

15 Deadlift 135/95

20 Box jump/Step up

25/20 Calorie Row