Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Couch stretch Banded hammy stretch Front Squat (Every 2:00 x 10:00 @ 90% 2 reps x 5 sets ) Growth (Time) Chipper for time: 50 DB box step up 50 DB Burpee to stand 50 Power clean @ 75/55 Metcon (Time) For time:...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minute cardio Banded Shoulder stretch 2x PVC pass thru OHS work Child pose :20 jump rope Growth (Time) 10:00 on the clock: AMRAP 14/10 Bike 12 Slam ball 10 Knee raises 8 S2OH 75/55 rest 3:00 into FOR TIME: 10 Front squat 75/55...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into Dynamic warmup with Coach (high knees butt kicks etc ) Power Clean (85% power clean every minute on the minute x 4:00 90% power clean every minute on the minute x 4:00 ) Growth (AMRAP – Rounds and Reps) AMRAP 12:00...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into Dynamic warmup with Coach (high knees butt kicks etc ) Power Clean (85% power clean every minute on the minute x 4:00 90% power clean every minute on the minute x 4:00 ) Growth (AMRAP – Rounds and Reps) AMRAP 12:00...Read More

Great Woods Fitness & Performance – CrossFit Metcon (No Measure) In teams of two complete the following, dividing reps as you see fit: A. On a 6 minute clock, perform: 1000m row in remaining time, Max reps of DB Devil’s Press Rest 90 seconds B. On a 10 minute clock, perform: 400 Double under in...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio In any order 2 sets of back extensions 1 set hamstring stretch 2 sets single leg single arm crossover RDL (kb) 2 sets jump squats 1 pigeon stretch Snatch Grip RDL (Build to heavy 6!! A lot heavier than 8!! 8:00 CAP INTO...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility AMRAP 6:00 6 Calorie any machine 6 burpee 8 barbell overhead press 8 barbell upright row or DB 15 Double under Metcon (No Measure) Minute 1 8 Hang clean + 8 S2OH 95/65..75/55 Minute 2 12/10 Calorie Ski Minute 3 :45 Double under/ Single...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Couch and banded hamstring stretches Front Squat (Every 2:00 5 Sets of 3 @85% ) Growth (Time) 5 Rounds for time: 10 hang power clean 75/55 10 ski calorie 10 bar facing burpee Performance (Time) For time: 30 Hang squat clean 155/105 30...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio into 2x PVC Pass thru PVC OHS Scap Pull ups Kipping swing Child pose x :20 Hollow rocks x :20 Leslie Federico (Time) 4 sets 8 Overhead squat 95/65 16 Pull up 32 Double under Rest :30 between sets 3:00 rest 2...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Into foam roll / banded stretches Power Clean (Every :30 x 5:00 80% x 1 Rep ) CELINE CAERAN (Time) For time: 50 deadlifts 185/135 40 box jumps 24/20 30 alt. DB snatch 50/35 20 alt. Pistol squats 30 SA DB H...Read More