Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets of the following @ warm up pace: Ski bike or row x :30 seconds 5 Burpee 15 banded pull apart 15 Banded shoulder press :30 pigeon each side GROWTH & DEVELOPMENT Repeats (5 Rounds for time) 5 Sets of the following: 250m...Read More
Great Woods Fitness & Performance – Circuit Training 4 Stations (No Measure) 5:00 AMRAP :30 seconds rest 4:00 TASK :90 seconds transition ———————– Station1 AMRAP 10 DB Snatch Right side only 10 DB OH lunge RIght side only 10 DB Snatch Left side only 10 DB OH Lunge Left side only 15 Wtd. Sit up...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 mintues bike + 2 sets Alternating lunges x 10 Goblet squat x 10 KB swings x 10 Jump Squats x 10 GROWTH & DEVELOPMENT and PERFORMANCE Back Squat (Heavy set of 5 reps Drop sets 2 x 5 reps @ 85% of above...Read More
Great Woods Fitness & Performance – CrossFit Metcon (No Measure) For both AMRAPS- Athlete 1 is 15 Calorie bike Athlete 2 is Amraping the workout AMRAP 20:00 12 Shoulder to overhead 95/65 8 Lateral Burpee 12 Front Squat 24 Ab sit up into AMRAP 20:00 8 Thruster 95/65 12 Calorie Row 8 Hang Power clean 12...Read More
Great Woods Fitness & Performance – CrossFit Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#Read More
Great Woods Fitness & Performance – CrossFit GROWTH & DEVELOPMENT and PERFORMANCE Warm Up & Mobility 3 minute cardio Foam roll/ mobility of choice (3-5:00) Metcon (AMRAP – Rounds) 40:00 AMRAP 30 Cal ski 30 Cal row 30 Cal bike 30 Push up shoulder taps (push-up + tap right + two left = 1) **...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2 Rounds- 1:00 Bike row or ski 10 Push up 20 Plank shoulder taps :30 Hollow Rock 25ft High knees, 25ft Butt kicks 50ft Banded Lat. Walks GROWTH & DEVELOPMENT and PERFORMANCE Shoulder Accessory (No Measure) DB Single arm half kneeling Strict press 10/10...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 800m Jog Couch, Pigeon Stretching + Foam Roll GROWTH & DEVELOPMENT and PERFORMANCE Back Squat (Building to a heavy set of 6 + Drop sets 2 sets of 6 @ 85% of above) Growth (No Measure) Four Sets of the following: 10 Back Rack...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike 3 minutes + Pigeon, Couch, Hamstring stretches GROWTH & DEVELOPMENT Front Squat (Building to a heavy set of 5 + Drop sets 3 sets of 5 @ 85% of above ) Metcon (5 Rounds for time) Every 3 mintues x 15 mintues (...Read More
