Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Banded Good morning x 10

Back extensions x 10

Death march walk ( light light DB x 5 each side)

1:00 row Arms only (big stretch )

x 2 sets

GROWTH & DEVELOPMENT

Clean grip Deadlift

Every 2:00 x 10:00

Building to a heavy 3 Rep

+

Every :90 seconds x 3 sets

3×3 @ 75-85% of above

Metcon (Time)

200M run

27 Burpee

200m Run

21 Burpee

200m Run

15 Burpee

200m Run

9 Burpee
Sub- 15/12 Bike Calorie for run

PERFORMANCE

Clean grip Deadlift

Every 2:00 x 10:00

Building up to a heavy 3 Rep

+

Every :90 x 3 Sets

3×3 Pulls @ 75-85% of above ( we want it heavy, but doable)

Metcon (Time)

27-21-15-9

Calorie Row

Lateral Burpee over Rower