CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Banded hamstring stretches x 1:00 each side

Pigeon stretch 1:00 each side

2x

10-15 wall squat

10 leg swings

8 each side single leg dB crossover RDL

GROWTH & DEVELOPMENT

Super set (5 sets, resting as needed )

5 Sets of the following:

Back extensions 15-20 repw

Into

Single legs DB split squat 12 each leg

Resting as needed

Metcon (Time)

Partner WOD:

50 Calorie Row

40 DBPush Press

30 Single arm Alt. Devil press

800m Run ( done in 200’s)

30 Single DB box step over

40 DB Goblet squat

50 Calorie Row

PERFORMANCE

Back Squat (6 sets, resting as needed )

6 Sets of 3 reps

8 second pauses ☠️☠️☠️ Each rep

75-80%

Resting as needed

Metcon (Time)

Partner WOD:

50 Calorie Row

40 Push Press 115/75

30 Single arm alt. Devil press 50/35

800m Run ( done in 200’s)

30 Single DB box step over

40 DB goblet squat

50 Calorie Row