CrossFit – Fri, Apr 18

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio

Into

Banded good mornings x 10-15

Banded pull apart x 10-14

Leg swings

Scap pull ups x 10-12

Kipping swings x 10-12

Knee raises x 15-20

X 2

Snatch Grip RDL (Every 2:00 x 12
Building heavy Triple
)

Growth (Time)

5 RFT

30 Wallballs

30 Box jump over (step over)

Time cap: 20 minutes

Performance (Time)

For time:

75/60 calorie row

21 shoulder-to-overheads 135/85

75/60 calorie row

15 shoulder-to-overheads 185/125

75/60 calorie row

9 shoulder-to-overheads 225/155

Time cap: 20 minutes