Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Free stretch Metcon (8 Rounds for time) 8 Sets 10 Bike 12 Front squat 95/65 14 S2OH 25 Double under Rest 1:00 between rounds Try to get faster per round. Don’t come out Hot Growth (8 Rounds for time) 10/8 Bike cals...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio 10 RDL barbell 6-8 Seated barbell good morning Single arm SB strict press 10-10 1:00 row X 3 Snatch (80-85 % x 6 Singles + 2 bonus lifts add if you can ) GROWTH & DEVELOPMENT Clean and Jerk (80-85% x 6...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Banded shoulder stretch + Deadhang Scap pull ups PVC pass thru PVC OHS Child pose x 2 Metcon (Checkmark) EMOM 16:00 1- 6 Power Snatch + 6 OHS @ 115/85 2- 10-12 C2B Pull-up 3- 8-10 HSPU ( 25-50ft HS walk) 4-...Read More

Great Woods Fitness & Performance – Fitness Metcon (Checkmark) Part A 8 rounds :20 ON / :10 OFF (rotate stations every 2 rounds) Stations: 1. Wall balls 2. Dumbbell snatch (alternating) 3. Box jumps / step-ups 4. Battle ropes Score = total reps across Part B As many rounds as possible in 12 minutes: 10...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike 3:00 Couch stretch + 2x squat prep 10 air squat banded lat walks down and back 8 glute bridges 8 goblet squat :30 deep squat hold pry hips open Back Squat (15:00 on clock to establish 1RM ) Jump examples- 10 reps barbell...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Checkmark) General Warm-Up (5 min) 2 rounds: 20 leg swings (each) 15 air squat 10 inchworms + push-up 20 banded pass-throughs 10 PVC overhead squats Barbell Prep (5 min) Empty bar: 5 snatch RDL 5 muscle snatch 5 overhead squats 5 clean RDL 5 muscle clean +...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) 🏈 THE GRIDIRON PARTNER BATTLE 3 Rounds For Time Teams of 2 STARTER: KICKOFF (Warm-Up) Partner 1 : 250m Row/Ski or 12 Calorie bike Partner 2 : 40 Air Squats Switch when partner finishes. @5:00 THE MAIN QTRS — 3 ROUNDS 10 Power Cleans 185/135 Rx+...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Into 1 Controlled Set! Rig Hamstring stretch Death March light DB Back extensions 15-20 Into Banded pull apart x 15-20 Banded overhead press x 15-20 Dead hang Scap pull ups 10-12 Scap push ups 10-12 X 1 Set Deadlift (Build to a...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Into FREE STRETCH Metcon (6 Rounds for time) Sets for time: 15/12 Cal Row 20 DB Hang clean and jerk (10/10) 50/35 15/12 Cal Bike 10 Burpee pull up Rest 2:00 between sets Repeat 6x CAP 45:00Growth 12/10 Cal row 16 DB hang...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Banded shoulder stretch Snatch (Over 10-12:00 minutes Build in 5 sets to 88-90% ) GROWTH & DEVELOPMENT Clean and Jerk (Over 19-12 minutes Build to 88-90% x 5 singles No max, no % to work off? That’s ok, you can build to a...Read More