Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Frog stretch x 1:00 Pigeon stretch 1:00 each side 2x 10 wall squat 10 wall angels :20 hang from rig Metcon (Time) 4 Sets of the following: 200m Row 10 DB alternating Snatch 10 Single DB alternating step up 10 Thruster 95/65...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Couch banded hammy banded walls etc. Back Squat (Building up heavy sets of 2 Every :90’x 6 ) Growth (AMRAP – Reps) 15:00 AMRAP 21 Wallball/goblet squat 18 DB Alt. Snatches 15 Ab mat sit up 12 Box jump 9 Ring row Performance...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Into 5:00 AMRAP 10 KB swing 10 goblet squat 20 mt climbers Pass thru ohs with pvc Metcon (6 Rounds for time) 6 RFT: 5 Burpee box jump 15 KB swing 15 Goblet squat 10 Calorie ski 5 Burpee box jump 2:00...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) Partners switch every minute 100 Calorie Bike row or ski erg 30 BMU ( 60 C2B) 150 Box jump over 30 Clean and jerk 135/95 100 Calorie Bike row or ski ergRead More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Couch stretch Banded shoulder stretch Push Press (5 sets of 3 @85% of max ) Overhead Squat (5 sets of 2 @ 85% Every :90 ) Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 10:00 warm up AMRAP 200m run/row/bike/ski 20 walking lunges 10 air squat 10 DB push press light weight Growth/Performance (No Measure) EMOM 20:00 1. :40 seconds burpee 2. :40 seconds double or single under 3. :40 seconds devil press ** athlete choose weight DBAB...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Couch Hamstring stretches Leg swings/ banded walks Back Squat (Every :90 build to a heavy double 2 reps x 5 sets total + 3 sets x 2 reps @ 85% of heaviest every minute ) Metcon (AMRAP – Reps) AMRAP 12:00 9 Power...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2:00 bike 2:00 ski 2:00 row free stretch Growth / performance (AMRAP – Reps) 8:00 AMRAP 15 KB swing 250M row 15 Lat burpe over rower rest 3:00 8:00 AMRAP 15/10 Bike 15 Box jump 10 Deadlift @ 155/105 Rest 3:00 8:00 AMRAP 10...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into 15-20 Banded pull apart 15-20 Banded good morning 6-8 Push up :30 Down dog :10 Dead hang from rig + 6 scap pull ups Hollow rock or hold x :20 Clean grip Deadlift (Every :90 5 sets of 3 building heavy...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) Teams of 2 complete the following for time: 2000m Row/ 100 Calorie Bike 30 Devil Press 5O Burpee pull up / Burpee box jump 100 Alternating DB Hang Clean & Jerk 50/35 30 Devil press 100 Alternating DB Snatch 50/35 50 HSPU/ 80 Push up 30...Read More