Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minute cardio 1:00 couch stretch each side 2 Sets 10 each way banded lateral walks 10 KBS into 10 Goblet squat 10 (5/5) deep squat thor. rotations GROWTH & DEVELOPMENT Front Squat (Every 2 minutes for 12 minutes ) Build up to a...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike 3:00 easy Pump up the legs :30 bike sprint + 1:00 rest x 2 sets clean & jerk warm up Up to 75-85% Into 5 front squat 5.4.3 cluster of toe to bar 5 thruster 1:00 rest 5 front squat 5.4.3 cluster of...Read More

Great Woods Fitness & Performance – CrossFit GROWTH & DEVELOPMENT and PERFORMANCE Warm Up & Mobility 400m run or 3:00 bike/row 1:00 pigeon on box (each side) 1:00 banded hamstring stretch (each side) 1:00 couch stretch (each side) 10 deep squat thoracic rotation Childs pose 1-2 minutes hold Metcon (4 Rounds for time) 4 sets...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio + 10 KB swing 10 Goblet squat 25 double under 5 burpee 5/5 KB push press x 2 Sets GROWTH & DEVELOPMENT Strict press/ Push press (Every 2 minutes for 12 minutes ) 3 Strict press + 4 Push press Building...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio Dynamic warm up with coach GROWTH & DEVELOPMENT Metcon (Time) 4 Rounds for time: 400m Run 10 Thruster 75/55 5 Burpee Box jump over 24/20 rest 2:00 between each set PERFORMANCE Metcon (Time) 4 Rounds for time: 400m Run 10 Squat...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio 2 sets 10 bird dog 10 plank walk out 10 wall glides 5/5 bottoms up KB press 10 palms up band pull apart 5/5 side plank rotation on elbow () () GROWTH & DEVELOPMENT Deadlift/ Pull-up (5 Sets , resting as...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) 2 rounds for time with partner: 60 cal bike 50 toe to bar 40 wall ball 30 power clean 115/75 20 chest to bar 100 Double underRead More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike/Row/ or ski 3:00 2-3 sets Barbell RDL x10 Barbell bent over row x 10 Super man stretch x 10 reps Bridges x 10 reps 1:00 row 6 burpee box jump over 8 DB snatch 1:00 rest 1:00row 8 burpee box jump over 10...Read More

Great Woods Fitness & Performance – CrossFit GROWTH & DEVELOPMENT and PERFORMANCE Warm up 3 minutes cardio 5 minutes foam roll Banded hamstring stretch Metcon (Time) 4 Rounds 18/14 cal bike 15 Deadlift @ 135/95 12 burpee box jump overs 24/20 9 wall ball 20/14 6 devils press (single arm) 50/35 300m ski erg Rest...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2:00 Bike 2:00 Ski erg 2:00 Pigeon stretch each side into 2 sets Wall squats x 10 Ring row x 10 reps Wall walk + 10 second hold x 1 rep 🙂 GHDSU x 10-15 reps ( or :30 seconds hollow rock) GROWTH &...Read More