Great Woods Fitness & Performance – CrossFit Metcon (Time) In teams of two, alternating each movement, complete ten rounds, for time, of: 10 Hang Clusters 95/65 15 Dumbbell Box Step-Overs, 24″/20″ 350 Meter Ski ErgRead More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 warm up couch stretch Standing right pigeon stretch Front Squat (4 sets of 2 reps @ 85% of your 1RM) Growth (No Measure) Every 3 mintues x 15 mintues ( 5 sets ) :30 AMRAP Shoulder to overhead 75/55 + 250m Row SPRINT,...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Pec stretch Banded shoulder stretch Bench Press (Every :90 x 3 warm up sets X 6 reps – building Working sets Every 2:00 4 reps X 5 sets building ) Growth & Development (5 Rounds for time) 5 sets 10 Calorie row...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into 2x 1:00 ski 15 Banded pull apart 20 Hollow rock Barbell RDL x 10 Barbell S2OH x 10 5-10 Push up Growth & Development (AMRAP – Rounds and Reps) AMRAP 35:00 12 Power clean 12 Box jump 24 Sit up 24...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Into 2x 10 wall angels 10 wall squat 1 wall walk :10 dead hang 10 knee raises Push Press (3RM for the day Into 3×3 @90% or above every 1:15) Metcon (5 Rounds for time) Every 4:00 x 20:00 20 Wallball 10 Calorie...Read More
Great Woods Fitness & Performance – CrossFit Metcon (AMRAP – Rounds and Reps) 40:00 AMRAP w/ Partner split anyway 400m Run 20 Squat snatch 115/75 10 Wall walk 40 Chest to bar 400m Row 20 Squat clean 115/75Growth – hang power snatch ( for squat snatch)Read More
Great Woods Fitness & Performance – CrossFit Warmup: 3 Minute cardio Couch stretch 1-2 each leg Banded hamstring stretch Front Squat (4 sets of 3 reps @ 80-82% Every 2:00 ) Metcon (Time) 4 Sets: 6 Burpee pull up (burpee to target) 9 Thruster 115/85 …95/65 12 Toe to bar (knee raises) 15 Calorie Row/Ski/Bike...Read More
Great Woods Fitness & Performance – CrossFit GROWTH & DEVELOPMENT 3 Sets for time: 50/38 Calorie Bike 40 Ring Row 30 Single arm devils press 20 DB Box step overs 100m Run Performance (Time) 3 Sets for time: 400m Run 40 Wallball 20/14 30 Clean 95/65 20 Devil press x 2 DB 100 Double underRead More
Great Woods Fitness & Performance – CrossFit Warmup: Cardio into pec stretch Banded pull apart Banded face pulls Banded shoulder press 50 HSPU Test (Time) Cap 7:00 Growth (No Measure) 7:00 AMRAP 20 Ab mat sit ups 20 Slam ball Romanian Deadlift (RDL) (5 sets of 3 Every :90 x 5 heavier than last week)...Read More
