CrossFit – Fri, Mar 28

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

into

Banded Shoulder stretch

+

back extensions x 10-15

barbell good mornings x 8-12

barbell thruster x 8-12

Dead hang x :10 + 10 kipping swings

Scap pull ups x 10-15

x 2

Snatch Grip RDL (0-8:00
Build up to a heavy 8 ( heavier than last week)
+
3 sets of 8 Every 2 min @ 85% of max )

Growth (3 Rounds for time)

3 RFT:

15 Calorie bike

15 Shoulder to overhead 75/55

10 Lateral burpee

15 Front squat

15 Calorie Ski erg

Performance (Time)

5 Rounds for time:

21 Double under

15 HSPU ( 10-15 Scaled or 20 PUSH UP )

9 Chest to bar ( 6 BMU)

+ 5:00 rest into

FOR TIME:

1000m Row

50 Thruster 45/35

30 Pull up