CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

15 Banded pull apart

Mixed grip scap pull up x 5 reps

Single arm DB High pull x 5 each side + Single arm DB strict press x 8 each side

()

GROWTH & DEVELOPMENT

Strength & Accessory

5 Sets

KB Gorilla Rows x 20 alternating reps

+ Strict pull up x 4-6 reps *banded ok ( or 10-12 Ring row, Elevated feet to challenge)

Metcon (Time)

As fast as possible

30-20-10

Dual DB Box step over

Dual DB S2OH

PERFORMANCE

Strength/Skill

5 Sets

KB Gorilla Row x 20 Alternating reps

+ 6-8 Strict Pull up **Rx+ SRMU 2-3 Reps

Resting as needed between sets

Metcon (Time)

As fast as possible

20 Thruster 115/75

20 Bar facing burpee

20 Calorie Assault bike

THIS IS A SPRINT