Great Woods CrossFit – CrossFit Warm-up For the following warm-up, one partner will row whole the other partner performs the corresponding movement until the partner is finished rowing and then switch: Partner A Rows 200 Meter, Partner B performs Walking Lunges Switch Partner A Rows 200 Meter, Partner B performs PVC Overhead Squats Switch Partner...Read More

Great Woods CrossFit – CrossFit Warm-up 5 Min of Cardio, then… Samson Stretch w/ PVC x 30 seconds (each side) 10 Leg Swings (front to back; left to right) 20 Glute Bridge w/ reach (10 reaches to each side) 10 Pole Squats Hollow Hold: 2 sets of 30 seconds on/15 seconds rest Strength & Accessory...Read More

Great Woods CrossFit – CrossFit Warm-up 750 Meter Row (increase intensity every 250 Meters) Rest 2 minutes, then… 250 Meter Row @ 100% effort Rest 2 minutes, then… 3 Rounds of: 3 Strict Pull-Ups (slow decent) 2 Shoulder Press + 3 Push Press (increase load each round) Metcon Fitn: Metcon (3 Rounds for time) Every...Read More

Great Woods CrossFit – CrossFit Warm-up 30 seconds of Jump Rope (Singles/Doubles) 20 PVC Around-the-Worlds (10 each direction) 30 seconds of Jump Rope 20 Glute Bridges 30 seconds of Jump Rope 3 Turkish Get-Ups (each arm) 30 seconds of Jump Rope 10 Kip Swings Strength & Accessory Fitness & Performance Four sets of: Single-Arm Dumbbell...Read More

Great Woods CrossFit – CrossFit Warm-up 5 Minutes of Cardio –then– DOWN & BACK of: High Knee Pull to Low Lunge Toy Soldiers Quad Pull Hip Openers High Knees Butt Kicks Strength & Accessory Fitness Three sets of: Bulgarian Split Squats x 6-8 reps @ 30X1 Rest 45 seconds Close-Grip Push-Ups x 8-10 reps @...Read More

Great Woods CrossFit – CrossFit Mobility 2 Rounds of: PVC Passthroughs x 15 reps Skin the Cat Stretch x 30-45 seconds Warm-up 2 Rounds of: Row 15 Calories Behind the Neck Strict Press x 5 reps Behind the Neck Push Press x 5 reps Stiff Legged Deadlifts x 10 reps Strength & Accessory Fitness Four...Read More

Great Woods CrossFit – CrossFit Mobility Banded Front Rack Loaded Overhead Lat Stretch 3D Hydrant Warm-up 250 Meter Row 5 Front Squats 5 Strict Press 5 Thrusters 5 Scap Pull-Ups Rest 60 seconds, add load and repeat Metcon Metcon (Time) In teams of three, complete three rounds each of: 500 Meter Row (rest station) 25...Read More

Great Woods CrossFit – CrossFit Warm-up Strength & Accessory Fitness Three sets of: Deadlift x 6-8 reps @ 3011 Rest 60 seconds Dumbbell Z-Press x 8 reps @ 2111 Rest 60 seconds Plank from Elbows x 45 seconds Rest 60 seconds Performance Four sets of: Deadlift x 6 reps (5-10% heavier than 9/15) Rest 2...Read More

Great Woods CrossFit – CrossFit Warm-up 5 Minutes of Cardio (Bike, Row, Run) –then– 20 Toy Soldier 10 Lunge w/ Twist 10 Push-Up to Inch Worm 20 Air Squats 10 Sit-Ups 10 Russian Kettlebell Swings Strength & Accessory Fitness Three sets of: Split-Stance Romanian Deadlift x 8 reps each leg @ 4011 Rest 45 seconds...Read More

Great Woods CrossFit – CrossFit Mobility Ankle Dorsiflexion on plate x 60 secs/side Banded Forward Fold x 60-90 seconds Loaded PVC Passthroughs x 20 reps Warm-up 2 Round Sprints of: 250 Meter Row 20-30 Unbroken Double Unders/Single Unders Rest 2 minutes Metcon Metcon (4 Rounds for reps) Four sets for max reps against a 4-minute...Read More