CrossFit – Fri, Mar 21

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Banded hamstring stretch

Into

2x

Banded good morning

Barbell bent over rows

Barbell RDL

Snatch Grip RDL (0-8:00
Building to a heavy set of 8
Into
Every 2:00 @85%
8 reps x 3 sets
)

Metcon (4 Rounds for time)

4RFT

9 Burpee over the rower

12 Calorie row

15 Box jump

21 KB swing

Rest 1:00

Metcon (4 Rounds for time)

4RFT

9 Burpee box jump

12 Toe to bar

15 OHS 95/65

21 Double under

Rest 1:00