CrossFit – Mon, Jan 9

Announcements

Martin Luther King Jr. Day – 9:30 AM ONLY

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio x 3:00

Banded Good morning x 10

Banded Overhead press x 10

5 Kipping swings + 5 Knee to elbow

Wall squat x 10

:20 Jump rope

x 2-3 sets

GROWTH & DEVELOPMENT

Romanian Deadlift (RDL) (Every 2:00
Building to a heavy or constant heavy across
x 8 reps for 5 sets )

Metcon (Time)

21-15-9

Bar facing burpee

Thruster 75/55

Box Jump 24/20

PERFORMANCE

Deadlift (Every 2:00
4 Reps @ 70%
3 Reps @ 75%
2 Reps @ 80%
2 Reps @ 80%
2 Reps @ 80% )

Metcon (Time)

21-15-9

Toe to bar

Thruster 95/65

+ 50 Double under after each complete round