Great Woods CrossFit – CrossFit Mobility Twisted Cross Stretch x 60 secs/side Overhead Banded Lat Stretch x 30 secs/side Warm-up 200 Meter Run Perfect Stretch x 4 reps each side Band Pull-Aparts x 20 reps Hip Openers x 20 reps Wide Grip Kip Swings x 10 reps *Run Test* Strength & Accessory Fitness Four sets...Read More

Great Woods CrossFit – CrossFit Warm-up 5 Minutes of Rowing, then…. 2 Rounds of: 20 Toy Soldiers 10 GHD or AbMat Sit-Ups 20 Lunge w/ Twist 10 GHD Hip Extensions/Supermans 5 Inch Worms Strength & Accessory Fitness Three sets of: Deadlift x 6-8 reps @ 3011 Rest 45 seconds Dumbbell Z-Press x 6-8 reps @...Read More

Great Woods CrossFit – CrossFit Warm-up 4 Stations 2 Rounds: 30 seconds on/30 seconds rest, of: Air Squats PVC Passthroughs Burpees Box Jumps Metcon Metcon (5 Rounds for reps) In teams of three, complete five rounds for max reps of: 60 seconds of Wall Balls 60 seconds of Box Jump-Overs 60 seconds of Burpees Rest...Read More

Great Woods CrossFit – CrossFit Warm-up FITNESS: 15 second assault Bike Sprint (100% effort) 50 ft. Single Arm DB Overhead Walk (switch arms at 25 ft) (just a walk, not lunges) Single-Arm Ring Row Left Arm 15 second assault Bike Sprint (100% effort) 50 ft. Single Arm DB Overhead Walking Lunge (switch arms at 25...Read More

Great Woods CrossFit – CrossFit Mobility Lacrosse Ball Upper Back Floss x 2 minutes Banded Child’s Pose x 30-60 secs/side Warm-up 7 Minute AMRAP of: 60 seconds Bike/Row/Jump Rope 3 Wall-Walks 10 Squat Jumps 10 Banded Passthroughs 10 Band Pull Aparts Strength & Accessory Fitness Four sets of: Dumbbell Z-Press x 8-10 reps Rest 45...Read More

Great Woods CrossFit – CrossFit Warm-up Great Woods Warm-Up (No Measure) 2 Rounds of 10-15 reps of: Samson Stretch x 30 seconds Air Squats GHD Sit-Ups/V-Ups GHD Hip Extensions/Supermans Push Ups Pull-Ups/Ring Rows Metcon Gymnastics Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols,...Read More

Great Woods CrossFit – CrossFit Mobility Banded PNF Hamstring x 10 reps each leg Banded Hip Flexor x 60 secs/side Banded Ankle Dorsiflexion x 60 secs/side Warm-up While one partner runs 200m, the other partner will perform the following movements: 1. Med Ball Squats x 15 reps 2. Stiff Legged Deadlifts x 15 reps 3....Read More

Great Woods CrossFit – CrossFit Warm-up 400 Meter Run OR 500 Meter Row 5 minutes of Foam Roll, then…. Down & Back: Walking Quad Pull Toy Soldiers Lunge w/ twist Broad Jump Butt Kicks High Knees Butt Kicks Strength & Accessory Fitness Three sets of: Back Squat x 8-10 reps @ 30X1 Rest 45 seconds...Read More

Great Woods CrossFit – CrossFit Mobility 10 Minutes Stretch of Choice/Foam Roll Warm-up While one partner runs 200m, the other partner will perform the following movements: 1. Perfect Stretch x 8 reps (4 each side) 2. Glute Bridges x 20 reps 3. Hollow Hold x 30 secs 4. Single Arm Ring Row x 10 reps...Read More

Great Woods CrossFit – CrossFit Warm-up 10 Calories Assault Bike 20 Air Squats 10 Scap Pull Ups + 20 sec Hang 5 Calories Assault Bike 20 Walking Lunges 20 PVC Passthroughs Strength & Accessory Fitness Three sets of: Dumbbell/Kettlebell Walking Lunges x 20 steps Rest 60 seconds Strict Pull-Ups x 8-10 reps @ 2111 Rest...Read More