Great Woods Fitness & Performance – CrossFit Warm Up & Mobility HAPPY BIRTHDAY PENNY 🎉 1 min light cardio (bike / row / ski / jog) 20 single or jump jack 10 air squats 10 push-ups 10 PVC good mornings 10 ring rows or banded rows 10 PVC pass-throughs + 10 PVC overhead squats X...Read More

Great Woods Fitness & Performance – Fitness Metcon (Checkmark) Warm up 2 Sets easy pace :20 Line hops 10 Goblet squat 10 Push up 10 Hollow Rock 200m Ski erg 10 KB Swing 8 Super man ————————– EMOM 8:00 “Primer” 5 Power clean+ 5 Hang power clean 12 Wallball Box jump over 10 Calorie any...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 1:00 Row or bike 10 Banded pull apart 10 banded overhead press 6-8 Push up 10 back extension :20 hollow rock 6-8 inch worm X 2 Partner fun (Time) 2 Sets of the following: 30 Calorie row 30 S2OH 115/75 30 HSPU 30 Box...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Into GROWTH & DEVELOPMENT and PERFORMANCE Squat Clean and Jerk (Emom 8:00 80-85% ) Challenge Push Press (Emom 8 3 reps Heavier than last week ) Performance (8 Rounds for time) 10 Thruster 95/65 10 C2B 25 Double under 1:00 rest X...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility AMRAP 6:00 E-Z pace ( primer ) 6 Calorie any machine 6/6 DB Hang snatch 8 Scap pull up 6-8 kipping swing 6 Burpee no jump Performance (3 Rounds for time) FULL SEND THURSDAY 3 Rounds for time: 15 Calorie Ski erg 20 Calorie...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio into couch stretch Pigeon and banded hamstring stretches Foam roll as needed Front Squat (12:00 to build out a heavy single for the day ) Performance (3 Rounds for time) Every 5:00 x 15:00 ( 3 Sets ) 25/20 Calorie Bike 15...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Banded lateral walk 50ft Scap push up 8-10 Hollow rocks 10-15 Air squat 8-10 Pigeon stretch :30 per leg Banded shoulder press 8-10 X 2 Performance (AMRAP – Rounds and Reps) AMRAP 40:00 500m Row/ .5 mile Bike 20 HSPU 15 S2OH...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio 2 Rounds 10 Cal Row 10 PVC Pass-Throughs 10 Air Squats 10 Jumping Lunges Barbell Warm-Up (empty bar) 2-3 rounds can add weight if you want 3 Deadlifts 3 Hang Cleans 3 Front Squats 3 Power Cleans Clean Complex (Every 90 Seconds...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into 2 Sets 20 jumping jack 10’air squat 10 scap pull up 10 pvc pass thru 100m jog GROWTH & DEVELOPMENT and PERFORMANCE Squat Clean and Jerk (Emom 6:00 Clean and jerk @ 78-80% ) Performance (6 Rounds for weight) 1 power...Read More

Great Woods Fitness & Performance – Fitness Warm Up & Mobility 2x 10 scap push up 10 air squat 8 glute bridges 8 barbell front squat 6 hang clean 200m jog or 200m row Metcon (Checkmark) 💪🏻 EMOM 20:00 💪🏻 Odd: 10 DB bench + 10 DB front shoulder raises Even: 10 Barbell bent over...Read More