CrossFit – Mon, Sep 25

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minutes cardio

into

Banded Shoulder stretch

+

Prep work-

Banded lateral walks down and back

Leg swings

Walking lunges down and back

Dead hang x 10 seconds + strict pull up x 3-5 or kipping swigs

2 sets

GROWTH & DEVELOPMENT and PERFORMANCE

Front Squat (Every 2 Minutes x 10 Minutes
5 Sets
2 Reps @ 88% of your 1RM )

GROWTH & DEVELOPMENT

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:00

50 Deadlift @ 115/75

50 Double under / 75 Single under

50/40 Calorie Row

50 DB Alt. Snatch

PERFORMANCE

Metcon (Time)

For time:

75 Pull up

75 HSPU
L1-

5 RFT

15 Pull up

15 HSPU

L2-

15 RFT

5 Pull up

5 HSPU