Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

COUCH Stretch

Coach dynamic warm up

high knees

butt kicks

soldier kicks

etc.

Deadlift (0-6:00
Building up to a heavy set of 4 Reps
**Goal heavier than last weeks 5 REP

into
Every :90 seconds x 5 Sets
Drop Sets @ 85% of heaviest above)

Growth & Development/Challenge (Time)

6 Rounds for time:

21 S2OH 65/45 ( or DB )

15 Box jump over ( or step over )

9 Front squat ( or goblet/Air squat)

30 Single under

Performance (Time)

6 Rounds for time:

21 S2OH 95/65

15 Box jump over 24/20

9 Front squat

60 Double under