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 Walking Lunges 20 Air Squats 20 Kip Swings (sub PVC Passthroughs) 1 minutes of Ankle Opener (each side) 10 Forward Monster Walks (forward & back) 10 Lateral Monster Walks (each...Read More

Great Woods CrossFit – CrossFit Mobility Overhead Lat Stretch x 15 reps Skin the Cat x 60 secs Seated Forward Fold x 2 min Warm-up 250 Meter Row 20 sec Hang From Pull-Up Bar 20 PVC Passthroughs 30 sec Handstand Hold 250 Meter Row 30 sec Handstand Hold 20 PVC Passthroughs 10 Strict Pull-Ups 250...Read More

Great Woods CrossFit – CrossFit Warm-up Metcon Fitn: Metcon (Time) In teams of two, alternate tasks to complete 10 rounds, for time, of: 21 Kettlebell Swings 7 Strict Pull-Ups 400 Meter Run Partner A will perform 21 kettlebell swings, Partner B performs 7 pull-ups, Partner A runs 400 meters, Partner B then performs swings, and...Read More

Great Woods CrossFit – CrossFit Warm-up FITNESS 3 Rounds of: 250 Meter Row/0.4km bike 5 Single Arm Ring Row (each side) 20 Toy Soldiers 20 sec Side Plank (each side) —————————————————– PERFORMANCE 3 minutes of Rowing/Bike, then… 30 sec Banded Front Rack Stretch (each side) 10 Leg Swings (each leg in all 4 directions) 20...Read More

Great Woods CrossFit – CrossFit Warm-up 1000 Meter Row @50-75% effort (focus on getting long strides each rep and slow recovery), then.. FITNESS 2 Rounds of: 20 PVC Around the Worlds (10 each direction) 20 Banded Leg Curls 30 sec Plank PERFORMANCE: 20 PVC Passthroughs 10 Bulgarian Split Squats (each leg) 10 Shoulder Press (from...Read More

Great Woods CrossFit – CrossFit Warm-up 5 minutes of cardio (Bike, Row, Jump Rope, etc), then… 5 Burpees 10 Air Squats 10 PVC Passthroughs 10 GHD or AbMat Sit-Ups 5 GHD Hip Extensions or Supermans 5 Burpees 10 Front Squats (barbell or dumbbells) 10 Shoulder Press (barbell or dumbbells) 10 GHD or AbMat Sit-Ups 5...Read More

Great Woods CrossFit – CrossFit Mobility Twisted Cross x 60 secs/side Seated Forward Fold x 2 minutes Warm-up 500 Meter Row 20 Push Ups 20 PVC Good Mornings 20 Kettlebell Side Bends (each side) 250 Meter Row 10 Push Ups 10 PVC Good Mornings 10 Kettlebell Side Bends (each side) Strength & Accessory Fitness Four...Read More

Great Woods CrossFit – CrossFit Warm-up 5 Minute Cardio Warm Up, then… 10 Leg Swings w/ each leg (side to side, front to back) 10 Walking Lunges each leg 10 Air Squats 10 PVC Passthroughs 2 minutes of Ankle Opener (1 minute each side) 10 Forward Monster Walks (forward & back) 10 Lateral Monster Walks...Read More

Great Woods CrossFit – CrossFit Metcon Warm-up 200 Meter Jog 20 Leg Swings (each leg, each direction, so 80 reps total) 20 Air Squats 20 Glute Bridge 200 Meter Run 10 Strict Press* 10 Front Squats* 10 Thrusters* 200 Meter Run 10 PVC Passthroughs 10 Kip Swings 10 Sec Hang (from pull up bar) *alternate...Read More

Great Woods CrossFit – CrossFit Warm-up 3 minutes of Cardio, then… 2 Rounds of: 10 PVC Passthroughs 10 Squat Jumps 10 Band Pull-Aparts 10 Scorpions (5 each side) 10 Glute Bridges (2 sec hold at top) 30 sec Plank Strength & Accessory Fitness Four sets of: Bench Press x 6-8 reps @ 20X1 Rest 45...Read More