CrossFit

Announcements

Weightlifting Wednesday March 31st!! NO 5:30 CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

3 minutes foam roll

( quads, hamstring IT bands)

3 minutes Banded stretches

GROWTH & DEVELOPMENT

Metcon (Time)

3 Sets

21-15-9

Calorie Row

12-9-6

Deadlift @ 135/95

2 minute rest

12-9-6

DB Thruster

21-15-9

Calorie Ski

2 minute rest

+ repeat 2 more times

PERFORMANCE

Metcon (Time)

Repeats

3 sets @ high effort :

3 Rounds

6 Thruster 95/65

7 Toe to bar

8 Pistol

-2 minute rest-

3 Rounds

8 Hang Power clean 95/65

7 Front squat

6 Front rack lunges

-2 minute rest-