Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike 3:00 Warm up 2 sets Banded lateral walks down and back 10 Wall squats Pigeon stretch :20-:40 each side 10 Scap Pull ups 10 Scap Push ups GROWTH & DEVELOPMENT Back Squat Every 3 minutes x 4 Sets 6 – Reps @ 75%...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Rounds 1:00 Bike Row or 100m Jog :30 Hand Stand hold ( free standing or wall hold -belly in) 20 Banded Pull aparts 5 Inch worm to down dog () GROWTH & DEVELOPMENT Metcon (Time) 5 Rounds for time: 200m Run 250m Row...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 12 DB Hang clean and jerk 6/6 24 Single under 12/8 Calorie Bike 24 Air squat PERFORMANCE Front Squat 3 Sets 3 Reps 1st rep 3 second pause + 2 reps no pause @ 85% Metcon...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) With a partner 50 Calorie Bike 20 Ground to overhead 135/95… 115/75 30 Synchro Burpee 50 Toe to bar 20 Ground to overhead 100 Wall ball 30 Synchro Burpee 20 Ground to overhead 100 Calorie RowRead More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 400m Jog as a group Wall angels x 15-20 reps Childs pose x 30 seconds Door way stretch x 30 seconds each side PVC pass thru x15-20 reps x 2 sets GROWTH & DEVELOPMENT Strict Press 4 Sets of 4 Reps HEAVIER than last...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility GROWTH & DEVELOPMENT and PERFORMANCE Metcon (No Measure) Every :90 seconds STATIONS 1. Ski ERG x 15 Calorie 2. Heavy Farmers carry x 200ft ( done in 25ft increments) 3. Wall Walks x 5 4. Yoke Carry x 100ft ( done in 25ft increments)...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets of the following: 10 Calorie Bike or Row 20 Banded Pull a part 10 Tempo goblet squat 5/5 Single leg crossover RDL with KB GROWTH & DEVELOPMENT Back Squat Every 3:00 6 Reps @ 70% 6 Reps @ 75% 4 Reps @...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 sets 1 min cardio 8 ring row 25 jump rope ;30 hollow hold GROWTH & DEVELOPMENT Metcon (Time) 2 Sets of the following: 5:00 AMRAP 9 Hang Clean 75/55 6 Front squat 3 Push press rest 2:00 5:00 AMRAP 15 Plate Ground to...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets 10 Calorie Bike row ski 10 Wall squat 15-20 Banded pull apart 10 Banded good morning 20 Alt. Plank shoulder tap GROWTH & DEVELOPMENT Front Squat (Every 2-3 Minutes ) 4 Sets of 3 Reps 3 second pause in the hole for...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) In teams of 2…. 75 Clean and jerk @ 115/75 400m run (200/200) 75 Burpee box jump over 400m run (200/200) 75 Overhead squat Every 2:00 stop and perform 30 double under eachRead More