CrossFit

Great Woods Fitness & Performance – CrossFit

Bike 3 minutes

Couch stretch x 1:00 each side

3-5 minutes athlete free stretch

Barbell RDL x 8 reps

Strict Pull up x 3-6 Reps
** Negative Strict pull ups x 5 reps – would be alternative to strict pulling

5 Rounds for time:

500m Row

5 Deadlift 155/105

5 Lateral burpee
L1: 135/95

@ 70% 3 Front squat + Split jerk

x 5 Sets resting as needed between sets
70% of Squat

5 Rounds for time:

500m Row

5 Deadlift @ 225/155

5 Lateral Burpee
L1: 185/135