Great Woods CrossFit – CrossFit Metcon (5 Rounds for reps) Five sets of: 90 seconds of Rowing (for Calories) 30 seconds of Rest 90 seconds of Kettlebell Swings, 53/35 lbs (for max reps) 30 seconds of Rest 90 seconds of Assault Bike (for Calories) 30 seconds of Rest 90 seconds of Front Leaning Rest on...Read More

Great Woods CrossFit – CrossFit Warm-up 5 Minute Cardio Warm Up, then… 20 Leg Swings w/ each leg (side to side, front to back) 20 Reverse Lunges (10 each side) 20 Air Squats 20 Kip Swings 1 minutes of Banded Pigeon (each side) 10 Banded Monster Walks (forward & back) 10 Lateral Banded Monster Walks...Read More

Great Woods CrossFit – CrossFit Mobility T-Spine Stretch on Bench x 2 minutes Barbell Skin the Cat x 60 sec Warm-up 2 Rounds of: 60 sec Jump Rope (singles or doubles) 10 Squat Jumps 20-30 sec Nose-to-Wall Handstand Hold 5-10 Strict Toes-to-Bar Strength & Accessory Fitness Four sets of: Shoulder Press x 6-8 reps Rest...Read More

Great Woods CrossFit – CrossFit Warm-up 3 Minutes of Assault Bike, then.. 10 Leg Swings/leg (forward, back, left, right) 20 Air Squats 20 Walking Lunges 20 PVC Passthroughs 1 minute of Ankle Dorsiflexion/side FITNESS 2 Rounds of: 8 Bulgarian Split Squats each leg 15-20 sec Supine Grip Hang From Bar 30 sec Plank PERFORMANCE w/...Read More

Great Woods CrossFit – CrossFit Mobility Twisted Cross x 60 secs/side Hip Hinge Leg Swings x 60 sec/side Warm-up 3 Rounds of: 250 Meter Row 20 second Plank 15 Push-Ups 10 Kettlebell Swings Strength & Accessory Fitness Four sets of: Dumbbell Bench Press x 6-8 reps @ 2110 Rest 45 seconds Single Leg Hip Bridge...Read More

Great Woods CrossFit – CrossFit Warm-up 5 Minutes of Rowing @ conversational pace, then… 20 Toy Soldiers 20 AbMat Sit-Ups 20 Air Squats 10 Inch Worms 10 AbMat Sit-Ups 10 Walking Lunge w/ Twist Strength & Accessory Fitness Four sets of: Deadlift x 6-8 reps @ 20X1 Rest 45 seconds Push-Ups x 10-15 reps @...Read More

Great Woods CrossFit – CrossFit Warm-up Performed with a partner, one rowing 10 calories and the other performing one of the assigned movements. After both partners have completed a row and the first movement, repeat the cycle until each partner has completed four-10 meter rows and completed all four of the movements. Air Squats PVC...Read More

Great Woods CrossFit – CrossFit Mobility Banded Hip Flexor Stretch x 60 sec/side Banded Overhead Anterior Pec Stretch x 60 sec/side Warm-up 60 sec Assault Bike 10 Kip Swings 10 Jumping Lunges or Reverse Lunges 10 Burpees 30 sec Plank on Hands Rest 1 min then repeat Strength & Accessory Fitness & Performance Four sets...Read More

Great Woods CrossFit – CrossFit Mobility Banded Front Rack Stretch x 60 sec/side Lizard Stretch x 2 min/side Warm-up 3 Minute Cardio Warm Up, then… 10 Leg Swings w/ each leg (side to side, front to back) 10 Bulgarian Split Squats (each side) 10 Kip Swings (sub PVC Passthroughs) 1 minutes of Pigeon Stretch (each...Read More

Great Woods CrossFit – CrossFit Warm-up 20 sec Assault Bike Sprint 20 PVC Passthroughs 20 sec Hang from Pul-Up Bar 20 sec Row Sprint 10 Dumbbell Z-Press (moderate to heavy weight) 10 Scap Pull Ups 20 sec Assault Bike Sprint 30 sec Handstand Hold 10 Strict Pull-Ups 20 sec Row Sprint 5 Strict Handstand Push-Ups...Read More