CrossFit – Fri, Jan 9

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Bike row ski 3:00

Banded hamstring stretch

Into

2x

Banded good morning

Banded pull apart

Wall angels

Wall squats

Deadhang

Deep squat rotations

10-15 reps

Deadlift (5×5 @ 70%
Every :90)

Performance (Time)

For time

30 OHS 95/65

20 Devil press 50/35

10 RMU (20 chest to bar)

Growth (Time)

For time:

30 Ground to overhead 75/55

20 burpee to target

30 Deadlift 155/105