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

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Easy pace!!!! 2x 21 Row 15 Bike 9 Ski Rest 2:00 between sets Metcon (Checkmark) 36-Minute EMOM (6 stations x 6 rounds) Minute 1 50’ Heavy Farmer Carry Minute 2 12/10 Cal Bike Minute 3 50’ Heavy bear hug sandbag carry Minute 4 12...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio 2x Banded pull apart Wall angels Walk squat Scap pull ups Knee raises Child pose Squat Clean (Every 2:00 x 10:00 2 squat clean singles 1.1 X 5 sets @80-85%) Metcon Score Rounds and Reps 24:00 AMRAP 12 Pull-Ups 15 Wall Balls...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Free stretch Metcon (Time) For Time (Moderate): 800m Run 5 Rounds 5 Pull-ups 10 Push-ups 15 Air Squat 800m Run Rest 5:00 into For Time: 75 DB Snatch 150 Double under (20 Calorie Ski) (300 Single)Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 zone 1 Couch stretch Into 2x Banded lateral walks x Down and back Calf stretch (single leg on rig) Child pose Back Squat (Every 2:00 build Set 1. 5 reps @ 60% Set 2. 5 reps @ 65% Set 3. 5 reps @...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) 100 Wall ball SYNC with partner 500m Row /20 Cal bike 75 DB hang clean and jerk (single arm) 50/35 500m Row /20 Cal bike 55 Burpee box jump over 30/24 500m Row /20 Cal bike 35 Bar muscle up/ 60 Pull up/ Ring row 500m...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Pec stretch Into Banded face pulls off rack x 15 Dead hang Scap pull ups x 10 Wall squats x 10 Wall angels x 10 100m run X 2 Bench Press (Every 2:00 x 10:00 5×5 @72-75% ) Metcon (Time) 4 Rounds for...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2 Rounds — smooth pace, no rushing: 250m Row 10 Cals Ski 10 Air Squats 8 Push-Ups 10 Empty Barbell Deadlifts 10 Plate Ground to Overhead 20 Jump Rope Singles 8 Box Step-Overs 20-sec Hanging Knee Raise Hold Metcon (Checkmark) AMRAP 40 30/24 Calorie...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 min cardio Pec stretch Into Banded front rack opener Pvc pass thru PVC stripper stretch Child’s pose Glute bridges X2 Hang Squat Clean (Every :90 3 reps @ 70-75% x 6) Metcon (5 Rounds for reps) 5 Rounds 4:00 on Rest 2:00 between...Read More

Great Woods Fitness & Performance – CrossFit MURPH PREP (Time) -800m Run @6:00 Every 2:00 x 4 Rds: 6 Pull-ups 12 Push-ups 18 Squats -400m Run @17:00 Every 2:00 x 4 Rds: 6 Pull-ups 12 Push-ups 18 Squats -800m RunRead More