CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Row x 3:00

2 Sets

10 Banded good morning

Pigeon stretch x :30 each side

10/10 DB single arm crossover RDL

:30 plank

Deadlift

In less than 10:00

10 Sets of 3 reps

Building up to heavy 3 in no more than 8-10 sets

JONO GRAZIOSI (Time)

50 cal row

10 S2OH (225/165)

40 Bar Facing Burpees

10 Overhead Squats (205/145)

30 Cal Bike

10 Squat Snatches (185/125)

** Every 2 mins 4 deadlifts with whatever weight on bar —
L1:

205/155

185/125

155/105

L2:

185/125

155/105

135/95

Metcon (Time)

Growth

50 cal row

10 S2OH @ 115/75

40 Bar Facing Burpees

10 Front squat @ 115/75

30 Cal Bike

10 Squat Clean @ 115/75

** Every 2 mins 4 deadlifts