CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 bike

2x

banded walks ( down and back)

Soldier kicks ( down and back)

Bent over alternating toe touch (down and back)

8 Ring row

:20 seconds Dead bugs

GROWTH & DEVELOPMENT and PERFORMANCE

Front Squat (Resting as needed)

4 Sets of 3 Reps

@ 1 second pause for each rep @ 80% -82%

JOEY BRIGGS (Time)

4 Rounds for time:

2 Rope climb

4 Squat snatch 155/105

8 Pull-up

12 GHD sit up

400m Run

L1- 16 Pull up for rope climb,135/95

L2- 24 Ring row for RC, 8 BB bent over row/DB row for pull up, 16 sit up for GHD,115/75

Scaled Work

4 Rounds for time:

24 Ring Row

16 DB Alt. Snatches

8 Barbell/DB Bent over row @ 135/95

16 Sit up

400m Run