CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 bike

1:00 couch stretch each side

Directly into squat warm up

(Long workout today)

GROWTH & DEVELOPMENT and PERFORMANCE

Front Squat

3 Reps @ 85% x 2 sets

2 Reps @ 85%

1 @ 90%

1 @ 90%

1 @ 95%

Resting 2-3 between sets

CELINE CAERAN (Time)

For time:

50 deadlifts 185/135

40 box jumps 24/20

30 alt. DB snatch 50/35

20 alt. Pistol squats

30 SA DB H clean + jerk 50/35

40 SA DB OH walking (switch arm every 10) 50/35

50 cal row

** 10 burpee after each movement

CAP- 28:00
** sub wallball for pistol 20/14 (try unbroken)

L1: 155/105