CrossFit – Wed, Aug 16

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minute cardio

+

Banded hamstring stretch

+

1 Set

Banded good morning x 10-15

Single leg crossover DB RDL x 6-8 per side

Banded Lat walks

GROWTH & DEVELOPMENT and PERFORMANCE

Clean grip Deadlift (6 Sets
Heavy clean grip deadlift @ 85-90% of your clean
x 6 reps
– resting as needed )

Metcon (AMRAP – Rounds and Reps)

10:00 on the clock

50/38 Calorie Bike

+

in remaining time

AMRAP

8 Burpee pull-up

24 Air squat
Scaled –

AMRAP

10 Devil’s press ( for burpee pull-up )

24 Air squat