CrossFit – Wed, Oct 1

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00

Couch stretch

Banded shoulder stretch

Front Squat (Every :90 x 5
@90%)

Snatch Balance + OHS (Building moderate Perfect Form! )

Every :90 Building off rack

X 5 sets

Strength & Accessory

4x

12 per side Bulgarian split squat -barbell off rack

12 barbell good morning

+ max reps back extension

rest at least :90 per round This is another strength piece not just going through motions ! Controlled and good reps

Challenge

Metcon (Weight)

RDL

Every :90 x 5 sets heavy 2

after last set take 85% of heaviest set and perform 3 sets of 5 at this weihht controlled

DB split squat (Resting as needed
)

4 sets

12/12 per side

Metcon (5 Rounds for time)

Every :90 x 5 sets

8-10 Bike cal