Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio 15 Banded pull apart Mixed grip scap pull up x 5 reps Single arm DB High pull x 5 each side + Single arm DB strict press x 8 each side () GROWTH & DEVELOPMENT Strength & Accessory 5 Sets KB Gorilla...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility AMRAP 5:00 100m Run or :30 bike 8 Step up 4 Burpee to target 4-6 Chest to bar/ pull up / ring row GROWTH & DEVELOPMENT Metcon (No Measure) For Performance Athletes who cannot perform below, today they are to do this EMOM EMOM...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets 1 minute bike row or ski 20 Banded pull apart 1/2 Kneeling shoulder banded overhead retraction x 8 each side Hanging scap pull up x 8 Banded front rack opener x :20 each side GROWTH & DEVELOPMENT Clean complex Every 2 minutes...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 400m Jog into foam roll/ Lats/ upper & lower back GROWTH & DEVELOPMENT and PERFORMANCE Taylor Loring (Time) 800m Run BUY IN 5 Rounds 16 Power clean 135/95 8 Squat clean 4 Ground to overhead 200m Run **800m Run BUY OUT 40:00 CAP Last...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 sets 1:00 ski erg 1/2 kneeling single arm DB press 8/8 Wall angels x 10-12 Kipping swings x 8-10 + Kipping knee raises x 4-6 reps GROWTH & DEVELOPMENT Strict Press Every 2 minutes x 12 minutes ( 6 Sets ) Strict press...Read More
Announcements Weightlifting Sunday this weekend 9:30am Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Metcon (Time) With a Partner: 800m Medball Run Together 20 Burpee Pull up ** 40 Wall Ball 60 Hang Power Clean ** 800m Medball Run Together 20 Burpee Bar muscle up ** 40 Wall Ball 60 Toe to...Read More
Announcements Weightlifting Sunday this weekend 9:30am Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets 1:00 row ski or bike Banded Good monring x 10 reps Deep squat thoracic rotations x 5/5 Empty BB RDL x 6 + 6 Low hang snatch pull :30 hollow hold GROWTH & DEVELOPMENT Snatch Deadlift...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Banded shoulder stretch 1:00/per side Snacth/clean warm up GROWTH & DEVELOPMENT Tall Clean 5 Sets of 3 Reps E:90 seconds Complex E2:00 x 6 sets Hang clean pull Hang power clean Hang squat clean Squat clean Metcon (Time) 50-40-30-20-10 Calorie row Alternating...Read More
