Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Banded hamstring stretch

+

2x

10 Babrell RDL

10 Walking lunges

1 wall walk into

:10 HS hold

10 Ring row

10 Banded face pulls

Into

3x 12-15 reps back extensions every 2 minutes or so

Deadlift (Every 2:00 x 10:00
5 Sets of 3 @ 80% )

Rx Version (Time)

5 RFT

10 Deadlift 225/155..185/135

10 HSPU

10 Calorie row

*** sprinty style workout- should be gassed after this

Shoot for sub 10

Anyone who isn’t performing HSPU (Time)

5 RFT:

10 Deadlift

2 Wall walks

10 Calorie Row
Levels-

225/155

185/135

155/105

135/95