Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2 Sets- :45 ski erg :45 bike :45 Double/ single under work + 2 Sets- 1/2 kneeling single arm press x 8 reps :20 hollow rock :20 mountain climber GROWTH & DEVELOPMENT Metcon (10 Rounds for time) 10 Rounds for time: 12 Calorie Ski...Read More
Great Woods Fitness & Performance – Circuit Training Warm Up & Mobility Aerobic cardio warm up on any machine- 3 minutes Metcon (No Measure) :45 Work :15 Transition/Rest Box Push ups Box Jump/Step ups Bicep Burner( Full curl, Half Curl, Full curl 8 each) DB Strict Press DB Thruster Ring Row DB Bent over rows...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike 3 minutes Couch stretch x 1:00 each side 3-5 minutes athlete free stretch GROWTH & DEVELOPMENT Accessory Strength Barbell RDL x 8 reps Strict Pull up x 3-6 Reps** Negative Strict pull ups x 5 reps – would be alternative to strict pulling...Read More
Great Woods Fitness & Performance – CrossFit Partner WOD Metcon (Time) Partner Style- Teams of 2 65 Thruster 95/65 65 Kettlebell swings 53/35 16 Burpee over partner* 65 Calorie Bike 65 Hang Power clean 65 Single arm KB Presses 16 Burpee over partner 800m Run Broken (400m each) 65 HSPU ( Push up ) 65...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Kasey Ellis (Time) Chipper for time: 60 Wallball 20/14 10 Calorie bike 50 KBS 10 Calorie Row 40 Hang power clean 95/65 10 Calorie Bike 30 Overhead squat 10 Calorie Row 20 DB box step over (x1 DB) 50/35 10 Calorie bike 10(5/5) Devil...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 400m Jog – Athlete free stretch EMOM GROWTH & DEVELOPMENT and PERFORMANCE Metcon (No Measure) 20:00 EMOM 1. 60 Double under 2. 200m Run 3. 8 Burpee Push up 4. 12 Calorie Bike 5. REST no rest into 20:00 EMOM 1. 12 Dual DB...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets of the following, 10 Calorie bike row or ski erg 15 Wall angels 15 Banded pull apart 15 Empty barbell strict press 10 RDL snatch or clean grip GROWTH & DEVELOPMENT Push Press EMOM x 8 Minutes of the following, Push Press...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio x 3 minutes Elevated Lunge x 10 each side Elevated Pigeon each side GROWTH & DEVELOPMENT Back Squat Every 2-3 minutes 6 Sets x 1 Rep @ 50/65/75/85/92/100+++++ Goal today is for a PR or to hit 100% of your max Metcon (4...Read More
Announcements Checking into class is a mandatory thing. Appreciate you all who do. DOWNLOAD THE APP, click the app button with your little finger and check in 🙂 Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Group warm up Partner WOD Metcon (2 Rounds for time) Teams of 3 80 Toe to...Read More
