Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Hamstring stretch as a group 1-2:00 per side Into Banded front rack opener / per side Banded overhead press Banded pull apart Pigeon stretch / per side Squat Clean (10-15:00 build out heavy single – Newbies Every minute 1 deadlift + 1...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 400m Run Into 2x Banded face pulls 15-20 ½ kneeling DB strict press x 8/8 DB goblet squat x 10-15 Dead hang Kipping swings Wall walk x 1 Hollow hold x :30 Metcon (AMRAP – Rounds and Reps) AMRAP 1 12:00 400m Run 15...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Into Couch stretch + hamstring + Free stretch Back Squat (3 Sets of 2 80/85/90 + 2 sets to build to a single ( not a max per say ) – growth athletes/newer athletes ( max) ) Metcon (Time ↓ Shorter is...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Pec stretch Into Free stretch (full body warm foam roll- get loose for tomorrow) Bench Press (Every :90’x 6 sets 3 REPS @ 83-85% ) Chipper (Time) FT: 50 Wallballs 400m Run 40 Alt DB snatch 400m Run 30 Thruster 95/65…75/55 400m Run...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio easy Into Moderate pace 21-15-9 Row Sit ups + 50 jump rope after each round Metcon (Checkmark) Emom 30:00 1 12 Deadlift 95/65 + 8 hang clean 2 12/10 Bike sprint 3 12 Single arm alternating Devil press 4 8 Burpee box jump...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio Banded shoulder stretch + 2x Banded pull apart Banded good morning Air squat Banded shoulder press 10-15 reps Squat Clean (Every 2:00 x 12:00 2 reps in singles 2 second pause in the hole (catch of the clean) before returning to...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Foam roll lats / thoracic and IT bands Into 2:00 Bike 2:00 Row 2:00 Ski 200m Run Metcon (AMRAP – Rounds and Reps) 4 ROUNDS FOR TIME: 800m Run 30 Double under 20 Wallball 20/14 10 HSPU30:00 CAP Growth (AMRAP – Rounds and Reps)...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Couch stretch Hamstring stretch + free stretch Back Squat (Every 2 minutes x 10 minutes 4 Reps @ 80% ) Metcon (AMRAP – Rounds and Reps) 20:00 AMRAP 400m Run 12 OHS 95/65 10 Bar facing burpee 12 Box jump 24/20 Growth...Read More

Great Woods Fitness & Performance – CrossFit Teams of 2 (AMRAP – Rounds and Reps) In teams of 2 7 HSPU (off box or Push-up) 7 Bar facing burpee 14 DB Front rack lunge x 2 DB 50/35 7 Deadlift @ 225/155 (185/135..155/105) 7 Calorie Row 7 Box jump over 24/20 14 KB Swings 53/35...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio Into A. Pec stretch single or double door way B. Lat/ upper thoracic foam roll C. Dead hang + scap pull ups – as many times as needed D. Child pose Bench Press (Every 2:00 x 10:00 4 reps @ 80%...Read More