Great Woods CrossFit – CrossFit Mobility Banded Pec x 60 secs Banded Overhead Lat 30 secs/side Banded Ankle Dorsiflexion x 60 secs/side -then- 3 Rounds of: 10 Slow PVC Passthroughs 10 Scap Pull-Ups Strength & Accessory Fitness Four sets of: Russian Dumbbell Step-Ups x 10 reps each leg Rest 60 seconds Negative Pull Ups x...Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds; 30 on/15 off Air Squats Kettelbell SDLHP Jump Rope Barbell Strict Press Row/Bike Mobility For 10-12 minutes, perform any of the following or any stretch of your choice: Ankle/Calf Stretch Couch Stretch Overhead Band Distraction Banded Child’s Pose Banded Hamstring Banded Inch Worm Fitness & Performance Partner...Read More

Great Woods CrossFit – CrossFit Mobility Foam Roll x 5 minutes (quads, hamstrings, lats) Cat-Cow Stretch x 10 reps Ankle Dorsiflexion x 60 secs/side Warm-up DOWN & BACK Sampson Lunge Toy Soldier Quad Pull Hip Openers/Reverse Inch Worm/Bear Crawl High Knees Butt Kicks Strength & Accessory Fitness Four sets of: Back Squats x 8 reps...Read More

Great Woods CrossFit – CrossFit Warm-up Metcon Mobility Metcon (AMRAP – Reps) 3 Stations: 8 Min AMRAP/Rest 4 Mins Between Station #1 15/10 Calories on Rower 10 Front-Racked Alternating Reverse Lunges, 95/65 lbs Station #2 5 Strict Supinated-Grip Pull-Ups 10 Box Jump/Step-Overs, 24/20 in Station #3 12/8 Calories of Assault Bike 12 Push-UpsRead More

Great Woods CrossFit – CrossFit Mobility Banded Pec x 60 secs Banded PNF Hamstring x 60 secs/side Warm-up Run 400m Then Perform 2 Rounds: 5 reps each of: Single Arm Kettlebell Press Kettlebell Deadlifts Kettlebell Swings (Russian) Kip Swings/Ring Rows Burpees -then- Run 400m Metcon The “Dumbbell” Seven (Time) 7 Rounds for time of: 7...Read More

Great Woods CrossFit – CrossFit Fitness Three sets of: Front Squat x 4 reps @ 42X1 Rest 60 seconds Front-Leaning Rest on Rings x 60 seconds Rest 60 seconds Landmine Row x 6-8 reps each arm Rest 60 seconds Tempo Front Squat Performance Take 15-20 minutes to build to a heavy Clean Clean Metcon Fitn:...Read More

Great Woods CrossFit – CrossFit Mobility Kettelbell Front Rack x 60 sec/side Baby Makers w/ twist x 10 reps (5 each side) 3D Hydrant Warm-up Partner Row: 3 Rounds each Partner #1 will attempt to row precisely 250m. For every meter above or below 250m, partner #2 must complete that many burpees over the rower...Read More

Great Woods CrossFit – CrossFit Mobility Foam Roll Hamstrings & Lower Back x 5 minutes PNF Hamstring x 5 reps each leg Warm-up 500m Row 20 Grasshoppers 10 KB Deadlifts 5 KB Swings (Russian) 5 KB Swings (American) 5 Burpees 250m Row 20 Grasshoppers 10 KB Deadlifts 5 KB Swings (Russian) 5 KB Swings (American)...Read More

Great Woods CrossFit – CrossFit Mobility Foam Roller x 5 Min Lacrosse Ball on Traps/Shoulders x 2 min/side -then- 3 Rounds of: PVC Passthroughs x 10 reps Skin-the-Cat x 30 secs Warm-up 2 Rounds of: 200m Run 10 Hand Release Push-Ups 10 Dynamic Planks 10 Air Squats Accessory/Strength Fitness Four sets of: Dumbbell Bench Press...Read More

Great Woods CrossFit – CrossFit Mobility 1 Min on each Side of: Overhead Band Distraction Banded Front Rack Banded Hip Flexor Warm-up Fitness 3 Rounds of: 10 KB Sumo Deadlift High Pull 10 KB Reverse Lunge (5/side) 10 KB Strict Press (5/side) 20 sec Plank Performance: 3 reps each of: Clean Lift Offs (Mid-Shin to...Read More