Great Woods CrossFit – CrossFit Warm-up Warm-up (No Measure) 5 Minutes of Continuos Cardio (Row, Run, Bike or Combo) -then- 20 Toy Soldiers (Keep both legs locked out, NO KNEE BEND) 10 Walking Inch Worms 10 Sit-Ups (feet flat on floor) 10 Push-Ups 20 Lunge w/ Twist (keeping back leg straight) Strength & Accessory Fitness...Read More

Great Woods CrossFit – CrossFit Warm-up FITNESS: Row 500 Meters 20 Band Pull Aparts 20 Toy Soldiers 20 PVC Around the Worlds (10 each side) 20 PVC Good Mornings Row 250 Meters 10 Band Pull Aparts 10 Toy Soldiers 10 PVC Around the Worlds (10 each side) 10 PVC Good Mornings PERFORMANCE: Burgener Snatch Warm-Up...Read More

Great Woods CrossFit – CrossFit Warm-up FITNESS: 2 Rounds of: 10/7 Calories on Assault Bike 10 Burpees 5 Bulgarian Split Squats (each leg) Rest 60 seconds PERFORMANCE: 2 Rounds of: 15/10 Calorie Row 5 Kettlebell Windmills 5 Bottoms Up Kettlebell Press (each arm) Mobility FITNESS: Banded Hip Flexor x 60 secs/side PERFORMANCE: Banded Front Rack...Read More

Great Woods CrossFit – CrossFit Warm-up Assault Bike x 60 seconds Banded Lateral X Walk x 10 steps to left Goblet Squats x 10 reps Hip Openers x 10 reps forward -then- Row x 60 seconds Banded Lateral X Walk x 10 steps to right Goblet Squats x 10 reps Hip Openers x 10 reps...Read More

Great Woods CrossFit – CrossFit Warm-up Perfect Stretch x 8 reps (4 each side) Push-Up to Inch Worm x 8 reps Walking Quad Stretch x 20 reps (10 each side) Toy Soldiers x 20 reps –then– Partner A: 200 Meter Run/250 Meter Row Partner B: Dumbbell Box Step-Ups Partner A: 200 Meter Run/250 Meter Row...Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds: 200 Meter Run 10 Barbell/Dumbbell Strict Press 10 Jump Squats 10 Barbell/Dumbbell Push Press 10 Supermans 20-30 second Hollow Hold Mobility Take 5 minutes foam roll, specifically legs and lats Strength & Accessory Fitness Four sets of: Dumbbell or Barbell Push Press x 6-8 reps Rest 45...Read More

Great Woods CrossFit – CrossFit Warm-up 3 Rounds of: Banded Passthroughs x 10 reps Back Squats x 10 reps (while driving elbows forward) 5 Scap Pull-Ups + 5 Kipping Swings Mobility Perform each stretch for 60 secs on each side: Banded Front Rack Stretch x 60 secs/side Couch Stretch x 60 secs/side Wrist Stretch Strength...Read More

Great Woods CrossFit – CrossFit Warm-up Every minute, for 9 minutes, alternate between (3 rounds): 1: 10 Kettlebell Swings (focus on hinging at the hip, not squatting, and contracting glutes and quads) 2. 10 Single-Arm Ring Rows (5 each arm) 3. 30 secs of Assault Bike/Row Strength & Accessory Fitness Four sets of: Romanian Deadlift...Read More

Great Woods CrossFit – CrossFit Warm-up 10-8-6-4-2 reps of: Calories on Assault Bike or Rower Push-Ups Banded Face Pulls Barbell Z-Press (Performance add 20 Double Unders after each round) Strength & Accessory Fitness Four sets of: Barbell Z-Press x 8-10 reps @ 2011 Rest 45 seconds Dumbbell Alternating Reverse Lunges x 10 reps each leg...Read More

Great Woods CrossFit – CrossFit Warm-up 500 Meter Row (5 second recovery on every pull), then… 2 Rounds of: 10 KB Goblet Squats 5 Push Ups to Inch Worm 10 Kettlebell Swings 10 Grasshoppers 10 KB Push Press (5 reps each side) Strength & Accessory Fitness Four sets of: Deadlift x 6-8 reps @ 3011...Read More