Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike 3:00 Couch stretch + 2 sets Banded lateral walks down back Inch worm x 3 Hollow rocks x :15 seconds Banded pull apart x 15-20 Challenge Back Squat (Every :90 seconds 3 Reps x 5 Sets ) GROWTH & DEVELOPMENT and PERFORMANCE Power...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 min cardio + Wall squat x 10 Wall angels x 10 KB swings x10 Goblet squat x 10 Burpee x 3-5 2 sets Growth/challenge/performance (No Measure) Emom 30:00 12 Calorie any machine 6 hang snatch + 9 OHS 75/55 :45 second double or...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio warm up Couch stretch Banded lateral walks ( down back) Glute bridges 10/10 single leg Leg swings Banded good mornings x 10-12 2 sets Front Squat (Every 2 minutes, for the 10 minutes: 5 sets of 4 reps ** building) GROWTH & DEVELOPMENT...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Athlete free stretch Murph Prep (Time) 800M run + 5 RFT: 5 Pull up 10 Push up 15 Air squat + 800M run + 5 RFT: 5 Pull up 10 Push up 15 Air squat + 800M run Challenge (Time) For time: 400M...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 min cardio Banded shoulder stretch 2x 5 scap pull up 5 kipping swing 5 knee raises 1 wall walk Push Press (Every :90 5 sets of 3 reps Building ) Challenge Push Press (80-82% Every :90 5 sets of 3 reps ) Performance...Read More

Great Woods Fitness & Performance – CrossFit Metcon (AMRAP – Rounds and Reps) In teams of 2: 30:00 AMRAP 20 pull-up 40 KB Swing 40 Wallball 40 Single arm hang KB snatch 800m run (broken up anyway) Rx+ 20 chest to bar or 10 Bar muscle up L1: Ring row Can sub 1000m row for...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio FREE STRETCH Challenge Challenge/Growth Back Squat (Every :90 Back squats x 3 reps ) PERFORMANCE Snatch (Complex Every :90 x 5 Power snatch Squat snatch Snatch balance OHS ** building ) Metcon (3 Rounds for time) Every 8:00 x 3 20/15 Calorie...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio in 2x Banded good morning x 10-14 Inch worm x 2-4 Goblet squat x 10-14 KB swings x 10-14 Metcon (Time) GROWTH & DEVELOPMENT AND PERFORMANCE & CHALLENGE Metcon (Time) With a partner: 100 Cal Bike 150 Wall ball **both partners can...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Into Couch stretch Banded front rack stretch Wrist stretch Calf stretch Front Squat (Every 2:00 6 reps @ 60% 6 reps @ 65% 6 reps @ 70% 6 reps @ 70% ) Performance/ Growth Front Squat (Every 2:00 4 reps moderate weight...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Into 2-3x 10 seconds hang 10 scap pull up 4 Burpee 10 jump squat 15 PVC pass thru Challenge (AMRAP – Rounds and Reps) Every 4:00 x 12:00 200m Run Into 20:00 AMRAP 5 Ring row 10 Floor press 15 Air squat...Read More