Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 0-10:00 Warmup- 50ft bear crawl Child’s pose x :30 seconds 30 Lateral hops over PVC X 1 set Prep- 8 cal row 15 banded pull part :30 hollow hold X 2 set Metcon (No Measure) -AMRAPS- 11:00 Amrap 5 Power Snatch 95/65 (5 Push...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Into Pec stretch Into 5 Indian push up 5 push up 10-15 pvc pass thru 10-20 pvc ohs X 2 Bench Press (Warm up sets every :90 x 3 X 4-6 reps Into Every 2:00 4 reps x 4 sets build as...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Into Banded shoulder stretch 2x 12 KB SWINGS 12 GOBLET SQUAT Hand stand hold x :10-:15 seconds (or facing in wall walk hold) Dead hang x :15-:20 seconds Scap pull ups x 8 Kipping swing x 8 Growth & Development (Time) For time:...Read More
Great Woods Fitness & Performance – CrossFit Partner WOD VETERANS DAY WOD With Partner (Time) 65 Front squat 135/95…115/75..95/65 65 KB swings 100 Double under 16 Burpee over Partner in plank 30 Toe to bar 65 Hang clean 65 S2OH 100 Double under 16 Burpee over Partner in plank 30 Toe to bar 65 Chest...Read More
Great Woods Fitness & Performance – CrossFit Metcon (No Measure) In teams of two complete the following: 50 Burpee pull up 30/20 Cal bike (each) 30/20 Cal row ( each) 100 Wallball 50 power clean 95/65 + rest 5:00 into.. 800m Run 100 DB snatch 75 HSPU 200 Double under 50 each ab sit upRead More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio 2x 10 air squat 10 jump squat 10 lunges 10 banded thruster Pigeon each wide :30 Front Squat (Push that weight! Building to a heavy single for the day 12:00 CAP ON THIS ) Performance (Time) 5 Rounds for time: 5 Chest...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Bike/Row/Ski Athlete foam roll/mobility work Growth (AMRAP – Rounds and Reps) Every 2:00 x 10:00 10 Calorie Row 10 Burpee over the rower @ 15:00 – 22:00 AMRAP 7 7 Clean and jerk 75/55..65/45 7 Ring row 7 Air squat @ 25:00 –...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 wake up cardio 🙂 Into Pec stretch Into 5 Indian push up 5 push up 10-15 pvc pass thru 10-20 pvc ohs X 2 Bench Press (Warm up sets every :90 x 3 X 4-6 reps Into Every 2:00 5 reps x 4...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into 2x Wall Angels Wall squats Dead hang Banded pull apart PVC pass thru PVC ohs GROWTH & DEVELOPMENT and PERFORMANCE Push Press (10:00 1 RM for the day ) Growth & Development (Time) For time: 30 Front rack lunges 65/45 30...Read More
