CrossFit – Mon, Jan 2

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

1:00 Bike row or ski

25ft Banded walks down and back

25ft DB death march – light weight 1-way

10-15 Back extensions

x 2 Sets

GROWTH & DEVELOPMENT

Romanian Deadlift (RDL) (Every 2:00 x 10:00
Building or stay at a heavy constant weight
RDL – 8 reps with a tempo of 2 seconds down each rep )

Metcon (Time)

4:00 AMRAP

20 Row

30 Goblet squat

20 Hanging Knee raises

30 Air squat

20 KBS

30 Burpee

20 Shoulder to overhead 75/55

60 Single under ( 30 Double under )

REST 1:00

7:00 AMRAP

SAME WORKOUT

REST 2:00

FOR TIME:

SAME WORKOUT
How it works-

Get as far as you can in 4:00

reset and rest 1:00

Start over again from first movement get as far as you can in 7:00

reset and rest 2:00

COMPLETE the entire workout for time!

PERFORMANCE

Deadlift (Every 2:00 x 10:00
5 Sets of 3 REPS @ 70-75% of your 1RM
– When working these we are working grip sttrengh and our first pull- please try and do touch n go reps and not singles ( doesn’t need to be crazy fast bounching touch n go ) )

Metcon (Time)

4:00 AMRAP

20 Row

30 Wall ball 20/14

20 Toe to bar

30 Pistol

20 KBS 50/35

30 Burpee Laterally over bar

20 Shoulder to overhead 115/75

30 Double under

reset and rest 1:00

7:00 AMRAP

SAME WORKOUT

reset and rest 2:00

FOR TIME:

SAME WORKOUT
How it works- Same as Growth