CrossFit – Wed, Mar 27

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 min cardio

couch stretch

Banded hamstring stretch

Free stretch

Death by split squat (4 Rounds for weight)

4 sets

8/8 each leg x2 DB or KB
3 sets 8/8 go heavy here

On 4th set perform it like this…

Left leg

8 reps (on last rep pause in hole for 8 seconds)

Drop weight

8 reps (on last rep pause in hole for 8 seconds)

Drop to body weight

8 reps

The repeat the same format on the right leg

Growth & Development (Time)

For time:

25 KB swing

35 Wallball

100 single under

1000m row

100 single under

35 Wallball

25 KB swing

Performance (Time)

For time:

75 Double under

30 Clean & Jerk 96/65

50 Lateral Burpee

30 Calorie Bike

50 KB Swing

75 Double under