Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minute cardio Prep- 15 Banded Good mornings 15 Banded side steps each direction 15 Goblet squat 15 Goblet squat walking lunge Mobility- Pigeon stretch on back x 1-2 minutes each side GROWTH & DEVELOPMENT Back Squat In less than 15:00 Establish a 2...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Prep- 3 rounds 5 inch worm 25ft overhead stretch + lunge 10 Wall squat 15 pass thru pvc GROWTH & DEVELOPMENT Super set RDL x 10 reps Into Barbell bent over row x 10 reps Rest 1-2:00 between X 4 sets Metcon...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2:00 Row 2:00 Bike 2:00 Ski erg into 3-6 minutes foam rolling GROWTH & DEVELOPMENT Metcon (No Measure) 45:00 Assault bike: Every 5:00 get off and perform – 15 Russian KB swing 53/35 15 Goblet Squat 15 Plate Ground to Overhead 30 Alt. Plank...Read More
Announcements Weightlifting Wednesday 9/22 5:30pm-7:30pm Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 400m Run into 3:00 AMRAP 2 inch worm 4 Push up 6 Jump Squat into 2 Sets :10 HS hold 10 Scap pull up 10 PVC dislocates passthrough GROWTH & DEVELOPMENT Bench Press MAX OUT DAY! 15 minutes to...Read More
Announcements Weightlifting Wednesday 9/22 5:30pm-7:30pm Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike 3 minutes Prep – 100m Row or Run 10 Empty Barbell thruster 10 Empty Barbell S2OH 10 Burpee Pigeon stretch x 30-1 minute each side x 2 sets Performance- Build up to a heavy set of 3 Thruster...Read More
Announcements Weightlifting Wednesday 9/22 5:30pm-7:30pm Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Shoulder mobility- Banded Shoulder stretch into Prep- 2 Strict Ring Pull up or 4 ring row 3 seconds down each rep 3-4 SHSPU , kipping , Negatives, or HR Push up x 6 6 Heavy goblet squat with 30...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minutes cardio Performance Prep- 2-3x 5 Strict DB Press into 5 DB Push press x each arm 10 Scap pull ups 20 seconds Hold at top of ring dip ( L sit if possible ) 10 Ring row 30 seconds wall facing HS...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio Prep- 2 sets of the following: empty bar x 10 push press x 10 hollow rock x 10 front squat x 10 (5/5) DB cross over single leg RDL x 10 thruster Quad couch stretch x :30-1:00 each side Brettzel Stretch...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3-5:00 Foam rolling / Stretching / Mobility – lats, IT bands, upper and lower back, lacr. ball pecs, glutes Banded work Prep- 2x 5 kipping swings 5 strict pull up or banded or ring row 10 Toe to rig, reverse crunches 5 Empty BB...Read More
