Great Woods Fitness & Performance – CrossFit Partner Saturday (Time) With a partner complete the following: 400 Double under + 40 Calorie bike (done simultaneously till both are complete) + 2 Round for time 20 DB step over 50 Wallball 50 Hang KB snatch 53/35 20 Clean 185/135 + 75 Toe to bar + 75...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio 3x :10 dead hang 10 scap pull up 10 Kip Swing 1 Wall walk + :10 hold at top 10 wall squat 10 wall angel Clean Complex (Every :90 seconds x 8 Sets Clean pull + hang power clean + Squat clean...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2:00 Bike 2:00 Row 2:00 Ski erg + Foam roll stretch Growth/ Performance (No Measure) EMOM 30:00 Power clean+ Jerk+ Thruster+ Hang squat clean @ 135/95 12 Box jump over/step over 10 Cal Bike Row or Ski 200m RUN RESTRead More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Couch Stretch + Wall angels x 10 Wall Squats x 10 10 KBS 10 Goblet squat with pause x 2 Growth (5 Rounds for weight) 10/10 DB Split Squat into Wall squat hold x :30 x 5 sets resting as needed Snatch...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 1:00 Ski 1:00 Bike 1:00 Pigeon each side 5 inch worm 10 scap pull up 1:00 banded hamstring each side 200 Run 1:00 bike In any order Murph Prep (Time) 0-5:00 800m run Into EMOM 15:00 5:00-20:00 2 Pull up 4 Push up 6...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Into Shoulder stretch Lat foam roll Growth (5 Rounds for weight) A1. Seated DB strict press x 8 reps A2. Bent over DB reverse fly x 12-25 reps X 5 sets Rest 1-2 between sets – don’t rush and don’t go down in...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility AMRAP 8:00 1:00 any machine 10 goblet squat 10 KB swing 5 burpee :20 child pose :20 plank Clean Complex (Squat doesn’t need to be touch n go from the power! Every :90 x 8 sets Building up for a heavy complex of the...Read More
Great Woods Fitness & Performance – CrossFit warm up 3:00 Cardio Banded shoulder stretch Banded hamstring DB split squat (Rest as needed 4 Sets of 12 per side ) 4 sets 12/12 per side Snatch Pull + Hang squat snatch (Emom 10 ) Every minute on the minute x 10 minutes @ 70% x 5...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility WARM UP & MOBILITY 200m jog 1:00 bike 200m jog :10 dead hang + 10 scap pull ups 200m jog :30 high plank + 6 push up Murph Prep (Time) 0-5:00 800m Run 5:00-30:00 (25:00) EMOM 2 Pull up + 4 Push up +...Read More
