Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio warm up + Banded pulls x 20-30 reps Banded Hamstring stretch x :30 seconds to 1:00 each side Lateral Banded walks x 10 each way Leg Swings x 10 each direction GROWTH & DEVELOPMENT Russian Step ups (4 sets Resting 1-2 minutes between...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 5:00 Foam roll/ Mobility 5:00 :30 second bike 2-3 Pull up 5 Empty barbell thruster 2-3 burpee GROWTH & DEVELOPMENT Metcon (Time) 10:00 AMRAP 9/7 Calorie Assault bike 5 S2OH 95/65 10 Hanging knee raises/ AB-mat sit-up 3:00 Rest 3 Rounds for time: 10...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 1 minute ski 1 minute row 1 minute bike x 2 sets Group Clean warm up RDL Pull Muscle clean Tall clean Front squat Strict press Push press GROWTH & DEVELOPMENT Clean Complex (Every 2 minutes for 16 minutes ) Clean Deadlift + hang...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio Pigeon stretch Pec stretch 3 sets Empty bar 5 hang clean or snatch 5 burpee 5 kipping swings 10 hollow rock GROWTH & DEVELOPMENT Metcon (5 Rounds for time) Every 5 minutes: 300/250m Ski erg 4 Hang squat clean 135/85 …...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility WELCOME BACK ! 3 minutes cardio 10 Wall squat 10 Deep squat thoracic stretch 10 PVC pass through 10 OHS 2-3 sets GROWTH & DEVELOPMENT Front Squat (Every two minutes, for eight minutes ) E2M x 8 minutes 4 Sets total 4 Reps ,...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) 5 Rounds ( warm up style workout) 20 Alternating lunges 20 Single leg Glute bridges ( 10/10) 20 Air squat Metcon (AMRAP – Rounds and Reps) AMRAP 16 “KANE” 15 Air squat 10 Sit up 5 Plank walk out into Push up ** Every 3:00 perform...Read More

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Great Woods Fitness & Performance – CrossFit Metcon (Time) Run Wod 😴 Dreaming of running 200m run Rest 1:00 400m run Rest 2:00 600m run Rest 3:00 800m run Rest 4:00 1000m run Rest 5:00 1200m run Rest 6:00 1400m run Rest 7:00 1 mile run Done 😴😴 Metcon (Time) 2 sets 10:00 amrap 20...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) Repeats 6 sets 400m run 100 double under 400m walk ( this is the rest time) If you didnt get the runs in yesterday try today! Metcon (6 Rounds for time) Equipmemt @ home? 6 sets Repeats 500m row (25 bike cals) 400m run 100 double...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) 13,12,11,10……..5,4,3,2,1 Handstand push up Wallball Medball sit up Alternative – 13 to 1 Hand release push up Goblet squat or air squat Sit up Metcon (Time) Runs Track session 100m run 100m wall X 6 sets Into 200m run 200m walk X 4 sets Into 400m...Read More