Great Woods CrossFit – CrossFit Mobility Couch Stretch x 60 sec/side T Spine on Bench x 10 sets of 5 sec Hold Sit in Squat x 60 secs Warm-up 3 Rounds of: 5 V-Ups 10 Reverse Lunges (5 each side) 10 Single Leg Glute Bridge (5 each side then switch) 20 Double Unders/30 Single Unders...Read More

Great Woods CrossFit – CrossFit Mobility Banded Ankle Dorsiflexion x 60 sec/side Pigeon Stretch x 60 sec/side 3D Hydrant Warm-up 3 Rounds of: 30 sec Assault Bike 5 Kettelbell Deadlifts 5 Russian Kettelball Swings 5 Scap Pull-Ups/Scap Ring Rows 5 Strict Pull Ups/Ring Rows Accessory/Strength Fitness Four sets of: Tempo Back Squat x 5 reps...Read More

Great Woods CrossFit – CrossFit Mobility Banded Pec x 60 secs Overhead Band Distraction x 60 sec/side Banded Hip Flexor x 60 sec/side Warm-up 3 Rounds of: 200m Run/250m Row 5 Bottoms Up Kettelbell Press (each side) 10 Grasshoppers Accessory/Strength Fitness Four sets of: Dumbbell Shoulder Press x 10-12 reps @ 2011 Rest 45 seconds...Read More

Great Woods CrossFit – CrossFit Mobility 2 Rounds of: 15 PVC Passthroughs 20 sec Hang -then- Banded Inchworm x 12-15 reps Warm-up 10-8-6-4 reps of: Barbell Good Mornings @ 31X1 Burpees Alternating Jumping Lunges (each leg) Strict Press (empty barbell) Accessory/Strength Fitness Four sets of: Romanian Deadlift x 8 reps @ 3011 tempo Rest 45...Read More

Great Woods CrossFit – CrossFit Partner WOD Warm-up 10 Calorie Row 10 Dynamic Planks 10 Calorie Bike 10 Sit-Ups/GHD Sit-Ups 10 Burpees 5 Rope Get-Ups Metcon (Time) In teams of two, complete for time: 100 Calorie Assault Bike 6 Rope Climbs/8 Get-Ups 60 AbMat Sit-Ups/GHD Sit-Ups 80 Calorie Row 4 Rope Climbs/6 Get-Ups 40 AbMat...Read More

Great Woods CrossFit – CrossFit Mobility 5 Minute Foam Roll: Quads, Upper Back & Lats Warm-up DOWN & BACK Lunge w/ twist Toy Soldiers Quad Pull High Knees Butt Kicks -then- 2 Rounds of: 10 Air Squats 5 Scap Pull Ups 5 Kip Swings 15 Double Unders/30 Single Unders Accessory/Strength Fitness Four Sets of: Goblet...Read More

Great Woods CrossFit – CrossFit Mobility Couch Stretch x 60 sec/side Skin the Cat Stretch x 60 sec Warm-up 3 Rounds of: 150m Row 5 Strict Pull Ups/Ring Rows 10 Jumping Lunges/Reverse Lunges 20 sec Handstand Hold/Bottom of Push Up Hold Accessory/Strength Fitness Four sets of: Dumbbell Walking Lunges x 20 steps (10 each leg)...Read More

Great Woods CrossFit – CrossFit Mobility Banded Child’s Pose x 5 sets of 10 sec hold then 2 sets of: 15 PVC Passthroughs 20-30 Hang form Bar Warm-up 3 Rounds of: 100m Run 10 Wall Balls (light) 5 Strict Press 20 sec Plank Accessory/Strength Fitness Every 1:30 for 12 minutes (4 sets), alternate between: Shoulder...Read More

Great Woods CrossFit – CrossFit Mobility Mobility Banded Hamstring w/ plate x 60 secs/side Banded Pec x 60 secs Warm-up 3 Rounds: 20 on/10 off of: Row/Bike Barbell Good-mornings @ 31X1 tempo Grasshoppers Push-Ups Accessory/Strength Fitness Five sets of: Romanian Deadlift x 8 reps @ 21X1 tempo Rest 20 seconds Push-Ups x max reps Rest...Read More