Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Rowing – loosen back get it warm

Prep-

15 Touch toes hands to sky (bend and snap folks 😊)

15 Banded good morning

High knees

Butt kicks

10 Push up to down dog

1-2 sets

2x

BB RDL x10

BB bent over row x10

5 Bar facing burpee

Warm up to heavy Triple in 8 minutes

– back off to WOD weight

Perform

2 Deadlift

2 BF burpee

3 Deadlift

3 BF burpee

2 Deadlift

2 BF burpee

@ 80% (find a rhythm)

1-2 sets resting as needed

Metcon (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts 225/155

Bar-facing burpees

225-lb barbell

Time cap: 10 minutes
Scaled-

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Bar-facing burpees

135/95 barbell

-may step over on burpees

Time cap: 10 minutes

Foundations-

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts

Burpees

75/55-lb barbell

-may step over on burpees

Time cap: 10 minutes