Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Bike ski or Row 5:00 Athlete choice : Foam roll/ Free Stretch GROWTH & DEVELOPMENT Metcon (No Measure) EMOM 40:00 1. 12/10 Calorie Row 2. 10 Burpee over Rower 3. 200m Run ( 100M run scaled) 4. :45 Seconds American KB swings 5....Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 sets 1:00 ski 10 tempo wall squat (slow down) :20 hs hold/ plank shoulder taps 10/10 DB upright row 10 controller banded good morning :20 hollow rocks ** wall squats arent just going through thr motions. You should be using this as “squat...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Couch stretch Banded hamstring stretch Plank hold – accumulate 2:00 GROWTH & DEVELOPMENT Metcon (Time) 4 Sets: 8 Box jump 10 Wallball 8 KB Swing 400 Row 2:00 rest between sets Into 4 Sets: 12/ 8 Ski calorie 9 Thruster 75/55 6...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets 15/12 Calorie cardio 15 Banded pull apart 15 Goblet squat 10 Barbell bent over row + 10 RDL :20 Banded dead bugs GROWTH & DEVELOPMENT and PERFORMANCE Front squat 3 x 3 @ 85% Resting as needed – G&D 10-15lb heavier than...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) 4 Rounds for time 500m Row ** 12 Squat clean 185/135 ** 250 each, while Partner A is rowing partner B performs max Wall walks, while Partner B is rowing parting A performs max HSPU @ 25:00 For time: 75 Assault Cal 30 Shoulder to over...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets 10 calorie any machine 20 Banded pull apart 10 Wall squat 15 Plate ground to overhead GROWTH & DEVELOPMENT New Weightlifting 4 Sets 10-12 seated DB strict press 10-12 BB bent over row 25 Banded tricep extension 30 Medball russian twist Metcon...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 warm up assault bike Into Tabatta assault bike 8 sets :20 sprint :10 rest GROWTH & DEVELOPMENT Metcon (No Measure) Emom 30:00 1. :45 Ski erg 2. 15 Ring row 3. 15 Push up 4. :45 Plank hold 5. 15 Goblet squat 6....Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Row x 3:00 2 Sets 10 Banded good morning Pigeon stretch x :30 each side 10/10 DB single arm crossover RDL :30 plank Deadlift In less than 10:00 10 Sets of 3 reps Building up to heavy 3 in no more than 8-10 sets...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 warm up cardio 3 Sets :30 pec stretch 10-20 pvc pass through 15 Goblet squat 10 V-ups GROWTH & DEVELOPMENT Metcon (Time) 0-20:00 5 Rounds of the following: 10 Alt. DB Snatch 10 Burpee 10 Calorie Row As fast as possible DB Rx-...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Foam roll 3 Sets of the following 1:00 Bike 12 Wall squat 15 Banded pull apart :20 each side banded front rack opener :20 Hanging from pull up bar GROWTH & DEVELOPMENT and PERFORMANCE Front squat (Every 2:00 x 10:00 ) 5 Sets...Read More