Great Woods Fitness & Performance – CrossFit Performance (Time) 1000m Ski erg 75 toe to bar 75 chest to bar 75 lateral burpee 1000m Row 400m KB farmer carry 200 Front rack lunges 95/65 100 WallballBreak up with partner however Growth (Time) 1000m Ski erg 75 Medball partner sit up 75 slam ball 75 Burpee...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio PartnePVC rig stretch :30 each x 2 + Door way stretch 1:00 each side Banded pull parts x 15 Rig dead hang x 20 X 2 Metcon (No Measure) Split squats 12/12 1:00 Wall sit :30 heels elevated goblet squat w25# plate...Read More
Great Woods Fitness & Performance – CrossFit Growth (6 Rounds for time) Repeats: 8 Front squat 95/65 12/9 Calorie Ski/Bike * alternating bike ski every rounds 8 S2OH 3 Wall walk 2:00 rest between x 6 Sets ** 95/65 DOES NOT have to be used if you cannot perform with this weight efficiently This is...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Foam roll Hamstring stretch Growth (Weight) Upper strength :20 HS hold 15 Ring row 15 z press :30 plank X 3–4 sets Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 12 DB hang clean & jerk 24 slam ball 12 Cal row...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minute cardio into Banded Shoulder stretch 1:00 each position + PVC pass through wall squat wall angels Single arm DB ½ kneeling shoulder press 10 reps each x 2 Push press + Split jerk (Push Press + 3 Split jerks every 2 minute...Read More
