Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Pec Stretch Banded Shoulder GROWTH & DEVELOPMENT Strict Press 4 Sets of 5 Reps heavier than last week Back Rack Walking lunges 3 Sets 8/8 Each leg Heavier than last week Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 6 Hang Power...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets 200m Jog 12 Wall ball * lighter than usual 20 Deadbug :20 Hollow rock GROWTH & DEVELOPMENT Metcon (4 Rounds for time) Every 8:00 x 32:00 ( 4 Sets ) 15 Burpee Box jump 15 Thruster 75/55 20 Ab mat sit up...Read More
Great Woods Fitness & Performance – CrossFit Warm-up GROWTH & DEVELOPMENT Back Squat Every 3:00 8@ 65% 8@70% 6 @ 75% 6@ 75-77% Metcon (No Measure) 3 Sets 3:00 15 Calorie Bike + 200m Ski erg- rest remaining time 3:00 300m Row + 10 Burpee over the rower- rest remaining time (0-3 bike ski) (3-6...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility FOAM ROLLLLLL! That murph body 🤕 GROWTH & DEVELOPMENT and PERFORMANCE SEAN LYNCH (Time) 500 CALORIE ASSAULT BIKE w/ partner* Every switch partner has to do a 3 Burpee box jump over cash out @ 30/24 before second partner can use the assault bike...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility GROWTH & DEVELOPMENT Strict press 5 sets of 6 reps Heavy across Back rack walking lunge Every 3:00 X 3 sets 8/8 each leg Heavy sets Metcon (Time) For time: 2x 10 devil press 12 ring row 10 Cal ski 1x 30 Barbell front...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio into Working warm up with partner GROWTH & DEVELOPMENT and PERFORMANCE Metcon (Time) With a partner: 100 Cal Bike 150 Wall ball *both partners can be working at the same time ( one on bike one on WB) Into … 45-30-25 Deadlift...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio 2x Banded pull aparts PVC pass thru PVC OHS Wall squat x 10-15 reps each movement GROWTH & DEVELOPMENT Back Squat Every 2-3 minutes on your own time 10 @ 60% 8 @ 65% 8 @ 70% 6 @ 75% Metcon (4...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Rounds: 200m Jog 10 DB Dual Strict Press 25 Double under 10 Step up 5/5 Performance warm up clean and jerk weight GROWTH & DEVELOPMENT Metcon (Time) 5 Sets of the following: 15 Box jump over 20/14 Calorie Assault Bike 8 Clean and...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 bike 2x banded walks ( down and back) Soldier kicks ( down and back) Bent over alternating toe touch (down and back) 8 Ring row :20 seconds Dead bugs GROWTH & DEVELOPMENT and PERFORMANCE Front Squat (Resting as needed) 4 Sets of 3...Read More
