CrossFit – Mon, Mar 6

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

+

2 Sets

Walls squats

Weightless reverse lunges x 12

Jump squats

Pigeon stretch

Leg swings

Banded Good mornings

all 12 reps + pigeon x 30 seconds per side

GROWTH & DEVELOPMENT

Front Squat (Waves-
Every 2 minutes x 12 minutes
8/6/4/8/6/4

building + heavier each wave )

Romanian Deadlift (RDL) (Every 2 minutes x 8 minutes
4 Sets x 8 Reps of RDL
Building and good heavy sets )

Metcon (AMRAP – Reps)

AMRAP 10

5 Burpee box jump over

7 Calorie Ski erg

9 Wall ball

PERFORMANCE

Front Squat (Waves-
Every 2 minutes x 12 mintues
8/6/4/8/6/4
-building each wave has to be heavier! )

Romanian Deadlift (RDL) (Every 2 minutes x 8 minutes
4 sets x 8 reps RDL
all heavy sets
straps OK! )

Metcon (AMRAP – Reps)

AMRAP 10

5 Burpee box jump over

10 Chest to bar pull up

15 Wall ball 20/14