Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio x 3:00

Into

Banded good morning x 10

Banded press x 10

Russian baby maker x 5

Barbell RDL x 10

Barbell front squat x 10

X 2

Deadlift (Building in 6 minutes to a heavy set of 2!
Get that weight going! )

Deadlift (Every minute on the minute x 6:00
2 reps @85% of todays heavy 2 )

Growth/Challenge (AMRAP – Reps)

7:00 AMRAP

WALLBALLS MAX REPS

-@ the top of every minute perform 5 deadlift @155/105

Rx+ 185/125

Performance (Time)

10 Rounds

3 Power snatch 135/95

15 Wallball 20/14