Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Foam roll (IT bands and quads) Banded hamstring stretches Pigeon stretch each side Couch stretch GROWTH & DEVELOPMENT Back squat (Resting as needed between each heavy set) Heavy 4 x 4 heavy as possible for the day Metcon (Time) 6 Rounds for time: 12...Read More

Great Woods Fitness & Performance – CrossFit GROWTH & DEVELOPMENT and PERFORMANCE Metcon (AMRAP – Rounds and Reps) AMRAP 24:00 21 Cal Row 15 Box Jump 9 Burpee over rower 1:00 rest (after every 21/15/9 completed) @ 30:00 Cash out Every 2:00 :90 on clock 10 KB plank pull thru 10 Rower pike Max cal...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio 2x Banded lat walks x 10/10 1/2 kneeling DB strict press 10 each side 10 GHDSU or plank walk out 10 ghd back extension GROWTH & DEVELOPMENT Deadlift (Rest as needed, heavy as possible waves ) Waves Heavy 5-3-1 rest as...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes bike or row 3-5 mobility, foam roll + 6:00 AMRAP 150m Row 10 Air squat 10 KB swings 5 Lateral burpee over the rower GROWTH & DEVELOPMENT Metcon (AMRAP – Reps) EMOM 30:00 6 Sets 1. 12 Shoulder to Overhead 95/65 2....Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 200m jog 10 cal bike 200m jog Wall squat x 12 Hand stand hold x 20 sec Strict pull up x 4-6 reps X 3 sets GROWTH & DEVELOPMENT Front squat (4 sets resting as needed ) 4 sets 4 reps go off feel...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) WORKOUT For time: 30 synchro deadlifts 30 synchro bar-facing burpees 400-m run 20 synchro deadlifts 20 synchro bar-facing burpees 400-m run 10 synchro deadlifts 10 synchro bar-facing burpees 400-m run Rest 5 min. 10 synchro thrusters 10 synchro pull-ups 400-m run 20 synchro thrusters 20 synchro...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike or row Hamstring stretch each leg 2-4:00 here Wall squat x 10 Pigeon stretch x :30 each side Deep squat thoracic rotations x 10 X 2 sets GROWTH & DEVELOPMENT Week1: Back Squat (Building each set, resting as needed) Building – 5 Sets...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 bike Into workout – long one Grab your equipment and warm up each movement on your own GROWTH & DEVELOPMENT Metcon (Time) Repeats- Every 4:00 x 12:00 (3 sets) 400m Run (scale to every 5:00 if needed) @ 15:00 50 slam ball 25...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Foam Roll x 3-5 minutes focus on lats and pecs from yesterday 2 Sets 10 Lat banded walks each way 10 Banded Good mornings 10 Banded Strict press Banded hamstring stretches x 20 seconds -40 on each side GROWTH & DEVELOPMENT Push Pull Super...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike row ski 3:00 Banded shoulder Pec doorway stretch 2 sets 3 wall walk + last walk hold x 10 seconds 6 indian push up 12 ring row slow controlled GROWTH & DEVELOPMENT Metcon (Time) 10 Rounds for time: 6 DB Thruster 12 Ring...Read More