Great Woods Fitness & Performance – Fitness Warm Up & Mobility 2-3 sets 10 Banded pull apart 10 PVC pass through 10 air squat 10/10 KB single leg RDL 8 push up to down dog :30 hollow rock or hold Strength (Checkmark) 4x every 4:00 10 DB seated shoulder press 3 seconds down each 12...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Banded shoulder stretch Wall angels x 10 Wall squats x10 Back extensions x 10-15 2x Snatch Balance + OHS + Snatch Balance (Every :90 x 4 sets ) Warm up to a good working weight *speed under bar on SB – control on...Read More

Great Woods Fitness & Performance – Fitness Warm Up & Mobility 3 Sets 10 air squat 10 push up 10 ring row 10 KB swing :30 plank Metcon (Checkmark) 5 sets :45 work :15 rest x 5 stations 1- DB front squat (quad/core) 2- DB renegade row (back/core) 3- Russian KB swing (posterior chain) 4-...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets 250M row 10 air squat 10 push up 10 step up 8 Calorie bike Performance (Time) 3 sets 500m Row 400m Run 40 Wallball 20/14 30 KB Swing 53/35 20 HSPU 10 Burpee Box jump over 24/20 400m Run40:00 CAP Growth (Time)...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio 2 sets 10 Banded strict press 10 KB front rack strict press per side 10 empty bb push jerk 100m jog Push Press (Every 2:00 x 12:00 3 Push press @ 75-80) Metcon (Time) For time: 21-15-9 Push press 95/65 Box jump...Read More

Great Woods Fitness & Performance – CrossFit Metcon (4 Rounds for reps) Partner A works while Partner B rests. Round 1 – 10:00 Cap 50 Cal Ski Erg 40 Power Cleans (135/95 lb) 🌶️ Time remaining: Max Pull-Ups Rest 3:00 between rounds Round 2 – 10:00 Cap 50 Cal Row 40 Front Squats (135/95 lb)...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio 2x 10 glute bridges 10 hollow rock 8 good morning 8 RDL 1:00 any cardio Squat Clean and Jerk (Every 1:15 2 squat clean + 1 split jerk @ 80-85% ) Performance/Growth (Time) 50-40-30-20-10 Medball squat clean 20/14 Medball sit upRead More

Great Woods Fitness & Performance – Fitness Warm Up & Mobility 3 Rounds (move steadily, not for time): 10 banded pull-aparts 10 PVC pass-throughs 10 alternating lunges 10 glute bridges 10 empty barbell RDLs 8 tempo goblet squats (3-sec down, 1-sec hold) Metcon (Checkmark) Format: 4 Stations (8 min each) 2 people per station (can...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into :45 ski 10 Wall squat 10 Wall angels 20 hollow rocks :45 bike X 2 rounds @ warm up pace Performance/Growth (AMRAP – Rounds and Reps) 30:00 AMRAP 500m Row 25 Wallball 20/14 200m Run 20 Alt DB Hang clean and...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio into 3x 10 PVC pass through 5 PVC OHS 5 PVC hang muscle snatch 100m Ski ( stagger a big class) Snatch Balance + OHS (1 Snatch Balance + 2 OHS building ) Every :90 Building off rack X 8 sets GROWTH...Read More