Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2:00 bike 2:00 row 2:00 ski GROWTH & DEVELOPMENT Metcon (Time) 5 Rounds for time: 15 Goblet squat 10 Calorie Row 15 Goblet hold step up 10 Alternating KB Hang Clean Rest 5:00 and begin Every 4:00 x 12:00 ( 3 sets ) 400m...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Banded Shoulder Stretch + Foam rolling work GROWTH & DEVELOPMENT Strength & Accessory Back Extensions x 15 reps DB RDL x 12 reps 2 seconds down each rep :30 seconds weighted plank hold x 5 sets Metcon (No Measure) 16 Minute EMOM 1. DB dual...Read More
Great Woods Fitness & Performance – Circuit Training Conditioning 4 STATIONS- Chipper Style 5 x Through 6:00 WORK/1:00 RECOVERY *Advance only when work is complete at each station —————————————— 1. 400m/300m/ Ski 20 Sit up 200m Ski 10 Sit up 2. 500m Row 30 KB High Pull to Squat COMBO 250m Row 15 Ring Row...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes bike + 2 sets Banded Lat. Walks Down/Back Posted leg swings ( lat + front to back) – 8-10 each way Banded pull aparts + Banded strict press x 15-20 each GROWTH & DEVELOPMENT and PERFORMANCE Back Squat (Building up to a...Read More
Announcements 10/30 SUNDAY no OPEN GYM or BOOTCAMP Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Couch Stretch Banded Hamstring stretch Back Extensions x 3 sets of 15 Between stretching GROWTH & DEVELOPMENT Front Squat (Building to a heavy 6 Rep + 3 Drop set of 6 @ 85% of above weight...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Rounds- 1:00 Cardio 10 Wall squat 5 Push up 5 burpee Pigeon :20 eavh side Metcon (No Measure) 11:00 Amrap 11 Power clean 75/55 11 Calorie bike 9 DB box step over x 1 DB 9/9 DB thruster @15:00 4:00 Amrap 5 Hang...Read More
