CrossFit – Wed, Apr 24

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minute cardio

into

Couch stretch

Banded Hamstring stretch

+

Barbell RDL x 10 reps

Air squat x 15 Reps

Super man stretch x 5 reps

x 2

Deadlift (0-6:00
Building to a heavy set of 3 reps
**Goal is heavier than last weeks 4 REP
into
Every :90 seconds x 5 Sets
Drop sets @ 85% of heaviest above x 3 reps )

Growth/Challenge WOD (Time)

For time:

250m Ski erg

500m Row

40/30 Calorie Bike

x 2 Rounds

@ 15:00

For time:

50 Russian KB Swing

50 Goblet squat

Performance (7 Rounds for time)

Every 3:00 x 21:00

75 Double under ( 50 Scaled )

3 Wall walk

3 Squat clean 225/155… 185/135
Double unders should be 30 seconds -45 seconds and move on

if those weights above are too heavy get 85% 0f your max on the bar