CrossFit – Fri, Apr 4

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio

In any order

2 sets of back extensions

1 set hamstring stretch

2 sets single leg single arm crossover RDL (kb)

2 sets jump squats

1 pigeon stretch

Snatch Grip RDL (Build to heavy 6!!
A lot heavier than 8!!

8:00 CAP INTO
2×6 @ 90% at your own pace )

Growth (Time)

3 RFT

200m Run

20 Box jump

20 Wallball

Performance (Time)

3 RFT

200m Run

15 Hang snatch 95/65

20 Box jump

30 Wallball