Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 6:00 AMRAP 6 Burpees 8 Empty Barbell Good Mornings 10 Front Rack Elbow Punches (fast, active mobility) 8 Empty Barbell Muscle Cleans 6 Empty Barbell Strict Press 6 Pause Front Squats (1 sec bottom) Squat Clean and Jerk (Every :90 seconds x 6 sets...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 1:00 easy machine (row/bike/ski) 8 Wall squats 8 Wall angels 6 Inch-worms (no push-up) 8 Slow burpees Repeat 2x 5 Scap pull-ups 3–5 Kip swings 4-6 HSPU *** 3 Small sets of ring rows for scaled athletes 2-3x Performance (6 Rounds for time) Repeats...Read More

Great Woods Fitness & Performance – Fitness Aesthetic “CrossFit” (No Measure) 2X 12 Goblet squat 3 second down 12 DB RDL 3 second down 12 Glute bridge 3 second squeeze @ top 1:00 rest 2X 12 DB shoulder press 3 seconds down 12 DB floor press 3 seconds down 12 Dual DB row 3 seconds...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio 2x 10 calorie any machine 10 air squat 10 hollow rock 10 inchworm 10 pvc pass thru + ohs Empty bar for performance after workouts are discussed: Snatch Grip RDL Snatch High Pull Muscle Snatch Overhead Squat Snatch Balance Power Snatch Full...Read More

Great Woods Fitness & Performance – Fitness Warm Up & Mobility 2 Sets 1:00 cardio 10 Air squat 10 DB strict press 10 ring row 10 lunges 10 burpee Metcon (No Measure) STATIONS x 32:00 :45 work :15 transition 8 Stations 1. Max bike calorie 2. Max ski calorie 3. Single arm Devil press 4....Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into 2X Box pigeon stretch :30 per side DB in place lunges x 10 Dead hang Scap pull ups x 10 6 burpee to target Performance (Time) 3 Rounds for time : 35:00 CAP 100 Double under 30/24 Calorie bike 20 Burpee...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 30 sec light bike or row 30 sec easy line hops (lateral over PVC) 30 sec air squats 30 sec inchworms (no push-up) X 2 sets Shoulders & Thoracic Banded shoulder pass-throughs × 1 0 PVC around-the-worlds × 5 each wa y Thoracic extension...Read More

Great Woods Fitness & Performance – CrossFit Metcon (AMRAP – Rounds and Reps) 🔥 AMRAP 1 — 12 Minutes Partners split reps however , one works / one rests. Buy-in: 40/30 Cal Row Then AMRAP: 20 Box Jump Overs (24/20) 30 Wallballs (20/14) 20 Hang Power Cleans (115/85 ) Max Burpees in remaining time RX+:...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Dynamic warmup Squat Clean and Jerk (Building over 6 sets Squat clean + squat clean (clusters) Every :90 building to a heavy 2 ) Performance (No Measure) 5 RFT 10:00 CAP 10 OHS 95/65 (front squat) 15 Wallball 20/14 20 Double under...Read More

Great Woods Fitness & Performance – CrossFit Performance (Time) For time: 1000m row 50 front squat 50/35 DB’s 40 GHDSU 30 Snatch 135/95 20 Cal bike 10 Clean & jerk 185/135 Growth (No Measure) EMOM 24:00 1 14 DB snatch 2 14 DB squat 3 150-200m Row 4 6-8 Burpee box jumpRead More