CrossFit – Wed, Sep 18

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 bike row ski

Banded hamstring stretch

+

PVC pass through

PVC good morning

Barbell RDL

Barbell overhead press

X 10-12 reps (1-2 times through)

Deadlift (Heavy single for the day
Building out every minute x 6 sets
(Start with something heavy from previous week) )

Metcon (Time)

4 Rounds

50 Wall Ball 20/14

25 Calorie Bike

12 Burpee box jump 24/20

28:00 Cap

Growth

4 RFT:

50 Goblet squat 53/35

30 Calorie Row

10 Burpee over rower