Great Woods CrossFit – CrossFit Warm-up 3 minutes of Cardio (Run, Bike, Row, Jump Rope) –then– 2 Rounds of: Samson Stretch w/ PVC x 30 secs (each side) 10 Goblet Squats 10 Push-Ups 10 Sit-Ups 10 Supermans Strength & Accessory Fitness Three sets of: Back Squat x 8-10 reps @ 3011 Rest 45 seconds Russian...Read More

Great Woods CrossFit – CrossFit Mobility 20 PVC Passthroughs 3D Hydrant Wall Angels x 10 reps Warm-up Every minute for 8 minutes (2 sets), alternate between: – 2-3 Wall Walks – 100 Meter Row – 10 V-Ups – 15 Air Squats Strength & Accessory Fitness Four sets of: Single-Arm Dumbbell Press x 6-8 reps Rest...Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of: 250 Meter Row Russian Kettlebell Swings x 15 reps Kip Swings x 10 reps Mobility Wrist Stretch Barbell Front Rack Weightlifting Clean Pull + Hang Power Clean + Power Clean Every 3 minutes for 15 minutes, perform 1 Clean Pull, 1 Hang Power Clean & 1...Read More

Great Woods CrossFit – CrossFit Warm-up 20/15 Calories on Rower 20 Air Squats 10 Wall-Balls 5 Burpees-Over-Rower Rest 2 minutes 15/10 Calories on Assault Bike 20 Barbell Good Mornings 10 Kettlebell Swings 5 Burpee Box-Jumps Metcon Metcon (4 Rounds for reps) Against a 5-minute running clock: 40/30 Calories on Rower immediately followed by as many...Read More

Great Woods CrossFit – CrossFit Warm-up 200 Meter Run –then– 2 Rounds of: Samson Stretch 30 seconds (each side) 10 reps each of: Overhead Squats AbMat Sit-Ups Super-Mans Scap Pull-Ups Kip Swings Strength & Accessory Fitness Three sets of: Goblet Squats x 8-10 reps @ 3011 Rest 45 seconds Hollow Hold x 30-45 seconds Rest...Read More

Great Woods CrossFit – CrossFit Warm-up Strength & Accessory Mobility 1. Loaded Overhead Lat Stretch x 15-20 reps 2. Hip Hinge Hamstring x 10 reps each leg 3. PVC Passthrough x 20 reps 4. Wall Angels x 10-12 reps Fitness Four sets of: Barbell or Dumbbell Push Press x 6-8 reps Rest 45 seconds Dumbbell...Read More

Great Woods CrossFit – CrossFit Warm-up Three Rounds of: 250 Meter Row 10 Barbell Good Morning 10 PVC Around the World 10 Jumping Lunges/Reverse Lunges Strength & Accessory Fitness Four sets of: Romanian Deadlift x 6-8 reps @ 3010 Rest 45 seconds Kettlebell Windmills x 6-8 reps each arm Rest 45 seconds Russian Step-Ups x...Read More

Great Woods CrossFit – CrossFit Warm-up 3 Minutes Bike/Row –then– DOWN & BACK Walking Quad Pull Toy Soldiers Lateral Lunge Hip Openers (Forward & Reverse) High Knees Butt Kicks Lateral Shuffle –then– Squat Hold 60-90 seconds Strength & Accessory Fitness Three sets of: Goblet Squats x 10 reps @ 3111 Rest 60 seconds Ring Rows...Read More

Great Woods CrossFit – CrossFit Warm-up A. 200 Meter Run –then– Perfect Stretch x 10 reps Lateral Lunge x 10 reps Leg Swings x 10 reps –then– 1-Minute of Jump Rope (singles/doubles) B. Power Clean/Hang Clean Warm-Up Metcon Fitn: Metcon (Time) In teams of three, complete the following for time: 1200 Meter Relay Run 180...Read More

Great Woods CrossFit – CrossFit Warm-up 5 Minutes of Monostructural Work (Bike, Row, Run, Jump Rope) –then– Toy Soldiers x 20 reps Inch Worms x 10 reps Sit-Ups x 10 reps Push-Ups x 10 reps Lunge w/ twist x 20 reps Strength & Accessory Fitness Four sets of: Deadlift x 6-8 reps @ 3011 Rest...Read More