Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

200m Jog

+

2:00 Bike

followed by..

2 sets:

DB RDL x 10

DB Windmills x 5 each side

DB Glute bridgest x 15

Alternating leg V-ups x 20 total

GROWTH & DEVELOPMENT and PERFORMANCE

Front Squat (Every :90 seconds x 10:00
5 Sets of 3 Reps @ 75% of your 1RM )

Growth & Development (Time)

3 Rounds for time:

20 DB thruster

100m Farmer Carry

30 Ab-mat sit ups

Performance (Time)

3 Rounds for time:

20 Thruster 75/55

100m Farmer Carry ( KB or DB ) 53/35

20 Toe to bar ( knee raises or 30 Ab mat sit up)