Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minute cardio

+

2 sets

DB single leg/arm crossover RDL 8/8

DB Goblet squat 10

Banded lateral walks 25ft each direction

Leg swings

GROWTH & DEVELOPMENT

Front Squat (Building to a heavy set of 3
+
Drop sets
3 sets of 3 @ 85% )

Metcon (Time)

5 RFT

400m Row

15 Box jump

10 Deadlift @ 155/105

PERFORMANCE

Front Squat

Building to a heavy set of 3

+

Drop sets

3 x 3 @ 85%

Metcon (Time)

5 RFT

100 Double under

15 Burpee box jump

10 Deadlift 185/135

CAP- 20:00