Great Woods CrossFit – CrossFit Metcon Warm-up Every minute for 10 minutes, Partner A performs 30 second bike/row sprint and Partner B performs one movement below then switch, then move to next movement: 1. Double Under/Single Unders 2. Burpees 3. Alternating Dumbbell Snatches 4. Box Jumps 5. AbMat Sit-Ups/Toes-to-Bar Fitn: Metcon (Time) In teams of...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 Stationary Lunges 20 Air Squats 20 Kip Swings 2 minutes of Ankle Opener on plate (each side) 10 Forward Monster Walks (forward & back) 10 Lateral Monster Walks (each direction)...Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of 60 secs Bike, 250m Row or 200 Meter Run 30 sec Hollow Hold 10 Bulgarian Split Squats (each leg) 30 sec Handstand Hold (scale to feet/knees on box) 10 Scap Pull-Ups Mobility Take 5 minutes to stretch/roll out any areas that may be tight Gymnastics Take...Read More

Great Woods CrossFit – CrossFit Warm-up 500 Meter Row 10 Burpees over Rower 250 Meter Row 5 Burpees over Rower, then…. FITNESS 3 Rounds; 10 reps each of: Banded Good Mornings Dynamic Planks Russian Kettlebell Swings PERFORMANCE 20 PVC Passthroughs, then… 5 Reps of each: Snatch-Grip RDL Snatch Pull from Below Knee Muscle-Snatch Overhead Squat...Read More

Great Woods CrossFit – CrossFit Mobility Pigeon Stretch x 60 secs/side Lizard Pose x 90 secs/side Seal Pose x 45-60 secs Warm-up 60 secs of Jump Rope (Doubles or Singles) 20 Air Squats 10 Strict Press Max Effort Hollow Hold Rest 60 secs 30 secs of Jump Rope (Doubles or Singles) 10 Air Squats 10...Read More

Great Woods CrossFit – CrossFit Warm-up 5 Minutes of Rowing/Bike/Jump Rope, then… FITNESS 2 Rounds of: 20 Toy Soldiers 10 Bottoms Up Kettlebell Press (each arm) 20-30 secs Hanging L-Sit Hold (scale to knees bent hold) PERFORMANCE Barbell Front Rack Stretch, then… Burgener Clean Warm-Up & Split Jerk Tech Fitness Every 2 minutes for 18...Read More

Great Woods CrossFit – CrossFit Warm-up 5 Minutes of Cardio, then…. Every minute for 8 minutes, alternate between each station (2 rounds): Station 1 – PVC Good Mornings x 12 reps Station 2 – Scorpion Stretch x 5 reps each side Station 3 – Split Squats x 10 reps each side Station 4 – PVC...Read More

Great Woods CrossFit – CrossFit Warm-up 5 Minutes of Bike or Row, then…. 3 Rounds of: 10 Band Pull Aparts 10 Jumping Lunges or Reverse Lunges 10 Scap Pull-Ups 30-60 second Plank Strength & Accessory Fitness Three sets of: Pull-Ups x 3-5 reps @ 51A1* Rest 60 seconds Russian Step-Ups x 8-10 reps each leg...Read More

Great Woods CrossFit – CrossFit Mobility Banded Overhead Distraction x 60 secs/side Twisted Cross x 60 secs/side 3D Hydrant Warm-up FITNESS 2 Rounds of: 50 ft. Walking Lunge 5 Single Arm Dumbbell Press + 50 ft Single Arm Overhead Walk (done on each arm) 10 V-Ups 5 Burpees PERFORMANCE 20 PVC Passthroughs 20 Air Squats...Read More

Great Woods CrossFit – CrossFit Mobility Lizard Pose x 2 minutes/side Couch Stretch x 1 minute/side Warm-up 30 seconds of Assault Bike or Row 10 Leg Swings each leg (left to right) 20 Air Squats 20-30 second L-Sit Hang 30 seconds of Assault Bike or Row 10 Leg Swings each leg (front to back) 10...Read More