Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio warm up Into 1 time through Banded pulls apart x 20-30 reps Banded Hamstring stretch x :30 seconds to 1:00 each side Lateral Banded walks x 10 each way Leg Swings x 10 each direction GROWTH & DEVELOPMENT Power Clean (Every 2:00 x...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Foam Roll/ Stretch into 2:00 Bike 2:00 Row 2:00 Ski Growth & Development (No Measure) EMOM x 3 Sets 6-8 Cal Ski :30 Slam balls :30 Plank Shoulder taps -2:00 rest- EMOM x 3 Sets 8-12 DB Box step over /2DB 8 DB Deadlift...Read More

Great Woods Fitness & Performance – Fitness Conditioning A. Every 2:00 Calories any machine x 3 Sets ————————————— B. Plate lateral raises :10 HOLD Presses :10 HOLD Arm circles :10 HOLD 4X ———————————– C. Upright rows Bent over flys Hammer curls ————————————- D. Renegade rows Goblet squat Reverse curtsy lunges Plank on DB 1:00 rest...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minute cardio into Banded Hamstring Stretch into BB RDL x 15 Banded Good morning x 15 Pigeon Stretch x 1:00 each side into DEADLIFT points of performance Deadlift (0-6:00 Build up to a heavy set of 5 into Every :90 seconds 5×5 @...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio x 3:00 2X Banded good morning x 10-15 Toe touch + hands to sky x 10-15 Hollow hold x :20 Super man x 5-8 Down dog x :20 CELINE CAERAN (Time) For time: 50 deadlifts 185/135 40 box jumps 24/20 30 alt. DB...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minutes Cardio Pec Stretch 2x PVC pass through x 10-15 reps Push up x 6 reps Wall Squats x 10-15 reps Wall Angels x 10-15 reps Bench Press (Pause Bench Press Every 2:00 x 12:00 1 Second pause on chest each rep 3...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) For time: 100 Double under 100 Goblet squat 75 Toe to bar 50 HSPU ( 50 Push up) 10 Burpee BMU (pull up) 100 Double under 75 GHDSU (Ab mat sit up) 50 Calorie Bike 10 Burpee BMU (pull up)Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Power Clean Metcon (No Measure) SnatchRead More

Great Woods Fitness & Performance – CrossFit Metcon (No Measure) EMOM 20 Minute 1 – 5 Burpees to Target + 5 Toes-to-Bar Minute 2 – 5 Deadlifts 185/135 lbs + 5 Cal Ski Minute 3 8 KB sumo high pull + 8 KB Swing 53/35 Minute 4 – 20 Double Unders + 5 DB Box...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike/Row or ski Couch stretch x 1-2:00 each side Banded hammy stretch 1-2:00 each side Front rack step-up (4 Sets of 8/8 Adding weight if able Resting as needled ) Growth & Development (Time) 5 Rounds for time 8/8 DB hang clean and jerk...Read More