CrossFit – Fri, Apr 3

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

2:00 bike row or ski

2:00 bike row or ski

Banded good morning x 10

Banded overhead press x 10

Hollow rocks x 10

Burpee x 3-5

X 2

Metcon (5 Rounds for weight)

Every 2:00

RDL 5 sets of 6 heavier than last week if possible

Into banded lateral walks x 50ft

Partner Chipper (Time)

With partner:

Buy-In

800m Run

50 Cal Bike

1,000m Ski

Then complete with partner:

60 Deadlift 135/95

50 Hang Clean 95/65

40 Burpee Box Jump Overs

30 Toes-to-Bar (or V-ups)

20 Front Rack Walking Lunges (BB or Goblet hold)

With partner Cash-Out:

1,500m Row
25:00 CAP