CrossFit – Mon, Jan 5

Great Woods Fitness & Performance – CrossFit

Warmup:

3:00 cardio

2 rounds:

10 banded good morning

10 air squats

10 alternating lunge

10 glute bridges

3-5 inch worm

10 back extension

20 jumping jacks

Back Squat (Week 6!!! Half way through our 12 week cycle

This week – 2RM back squat ( just like before – we will use this for the % work!! Save it)

15:00-20:00 on the clock to build )

Growth/ Performance (Time)

4 ROUNDS FOR TIME:

15 Wallball 20/14

12 Deadlift 185/135 …155/105… 135/95

9 Bar facing burpee
This is a sprint ! Open style for time workout

GOAL: SUB 10

Rx+ Sub 8