Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Banded lateral walk x 10 each way

15 Wall squats

10 Alt. Deep squat thoracic rotation

8 Kipping swings

x 2 sets

GROWTH & DEVELOPMENT and PERFORMANCE

Front Squat

3 Sets of 4 Reps with 1 second pause for each rep 75-80% of your 1RM

BEN NOBRE (Time)

For time:

1 Mile Run

into

3 Rounds for time with a 10:00 CAP:

30 DB OHS 50/35 *any arm

30 Toe to bar

into

1 Mile Run
**If you finish before cap start your second mile, if you do not finish before cap- stop workout and finish 2nd Mile

Every one will start together, but will have to keep time of their own 10 minute off their first mile