CrossFit – Fri, Apr 11

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Into

Banded lateral walks

Banded good morning

PVC pass thru

PVC ohs

Child pose

2-3 x all reps whatever needed for good warm up

Snatch Grip RDL (HEAVY 4 !
+ 3 sets of 4 @ 90%

On your own time 8:00 to build into 3×4 resting as needed )

Growth (3 Rounds for time)

3 Rounds for time:

10 Calorie Bike

15 KBS

10 Plank KB pull thru

15 Box jump or step up

10 Calorie Bike

2:00 rest ** goal try and stay consistent or get faster every set don’t

Performance (3 Rounds for time)

3 Rounds for time:

10 Chest to bar (5 BMU)

3 Wall walk

10 Front squat 155/105. Rx+ 185/135

15 Calorie Row

10 Toe to bar ( 2-3 RMU)

2:00 rest ** goal try and stay consistent or get faster every set don’t fall