Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 any cardio Into PVC pass through x 12 Overhead squat x 10 Air squat x 10 Pigeon stretch x 1:00 per side Kipping swings x 10 Scap pull ups x 8-10 Jump jacks x 20 Mountain climbers x 20 X 2 Metcon (12...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Bike Into 5:00 free stretch Directly into warm up for time (this needs to be organized to save time- set it all up) Metcon (Checkmark) Emom 20:00 1- 4-6SHSPU / 8-12 HSPU / 25ft HS walk 2- 5-7 BMU / 10-14 C2B 3-...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Couch stretch Hamstring stretch into Grab barbells 2x 4 shuttle runs (down and back) 10 Air squat 3 Burpee 10 Barbell front squat 1:00 Bike spike heart rate slightly Back Squat (Every :90 x 4 sets 2 reps @ 88% of your 2RM )...Read More

Great Woods Fitness & Performance – CrossFit MLK Day WOD (AMRAP – Rounds and Reps) “I have a dream” Partner Buy in: 500m Row 400m Ski 30 Calorie Bike @ @8:00 ⬇️ Partner AMRAP 25 You go, I go — switch every round Partner A • 10 Thruster (95/65) • 10 Chest to bar/ Pull...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) In teams of 2…. 75 Clean and jerk @ 115/75 500m Row 100 GHDSU 30 Cal Bike 75 Overhead squat 500m Ski 100 Lateral burpee Every 2:00 stop and perform 30 double under eachRead More

Great Woods Fitness & Performance – CrossFit Deadlift (4 sets of 5 @ 75% Every :90 ) Accessory Single leg DB RDL 3 sets of 8/per leg () For time: (Time) 9-6-3 Wall walk 21-15-9 Thruster 95/65..75/55 Bike calorie Warm Up & Mobility 3:00 warm up into Banded hamstring stretch Into Child pose x :30...Read More

Great Woods Fitness & Performance – CrossFit Metcon (AMRAP – Reps) Long EMOM (30 min) Min 1: 12/10 Cal Row Min 2: 15 Double Unders + Clean & Jerk @75% Min 3: 8 Pull-Ups or C2B / 3 BMU/ 1-3 RMU (shoot for unbroken sets) Repeat x10 rounds. This should feel relentless but manageable. Cash-Out...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Banded shoulder stretch Into foam roll and thoracic mobility Snatch (Emom 10:00 2 snatch singles + 1 OHS – on second snatch Snatch + Snatch + OHS @75-80% This will get spicy keeping your heart right slightly elevated – stay TIGHT on...Read More

Great Woods Fitness & Performance – Fitness Metcon (Checkmark) WARMUP 2 rounds: 1:00 row 10 Air squats 10 Push-ups (incline scale) 10 Sit-ups 10 Step back lunges 10 Glute bridges 10 Banded pull-aparts 20 sec hollow hold Alternating EMOM (5 rounds): Min 1: 10 DB Thrusters (moderate, unbroken) Min 2: 8–10 Burpees (fast but smooth)...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2 Sets 1:00 Ski 10 banded pass-throughs 10 banded pull-aparts 10 scap push-ups 10 scap pull-ups (or ring hangs w/ active shoulders) 1:00 Bile 20–30 sec hollow hold 10-15 sec arch hold 4-6slow inchworms (pause in plank) 20–30 sec active hang on rig Emom...Read More