Announcements Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio x 3:00 Into 2x Wall squat x 10-15 Banded pull apart x 15-20 Burpee x 3 DB push press x 10-12 Growth (Time) 30:00 Rounds for time: 5 Wallball 3 Devil press 1 wall walk or plank tap out (high plank to...Read More
Announcements Great Woods Fitness & Performance – CrossFit Happy BIRTHDAY Matthew!!! Also, big congrats to Mitchie and Kels!!! Warm Up & Mobility 3 min bike + Couch/ Pigeon stretch Banded hamstring stretch Back Squat (Building to a HEAVY 4 rep + drop sets 3 sets x 4 reps @85% of above ) Growth (3 Rounds...Read More
Announcements Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Banded shoulder stretch Into 2x Wall Angels x 10 Wall squats x 10 1:00 bike KB swings x 10 High knees down and butt kicks back Push Press (Every :90 x 5 sets Push press @82% x 3 reps ) Growth (AMRAP –...Read More
Announcements Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio into Banded shoulder stretch + 1-2X banded pull aparts 15-20 banded good morning 15-20 PVC pass through PVC overhead squat – as many as needed for PVC work Metcon (No Measure) 4 Sets DB Bench press x 10-12 reps heavy...Read More
Announcements Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio 2x Wall squats x 10 Hand stand hold x 15 or plank shoulder taps :20 jump rope Lunges x 12 Child pose x 1:00 Growth (3 Rounds for time) Repeats 3 Sets 350m Ski 10 Front squat 75/55 10 Push...Read More
Announcements Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 warm up Into Couch Pigeon stretches Lateral banded walks GROWTH & DEVELOPMENT and PERFORMANCE Back Squat (Building to a heavy set of 5 reps ( heavier than last weeks 6 REP) + 3 Drop sets of 85% x 5 rep) Growth &...Read More
Announcements Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio into 2x 10/10 Single leg KB crossover RDL 10 DB Goblet squat 50ft Banded lateral walks Child pose x :30 GROWTH & DEVELOPMENT and PERFORMANCE Push Press (Every :90 x 5 sets 4 Reps @ 78-80% ) Growth & Development (Time)...Read More
Announcements Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minute Cardio into Banded shoulder stretch + Couch Stretch GROWTH & DEVELOPMENT 4 Sets 1A. 10-12 Flat DB bench press 1B. 20 Plate raises 1C. 10/10 Single arm DB lateral raises rest 2-3 min between sets Growth & Development (No Measure) EMOM...Read More
Announcements Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minute choice of cardio into 2x 3 inchworm 3 burpee 8 box step up 20-30 single or double banded pull apart x 10-15 banded good morning x 10-15 GROWTH & DEVELOPMENT and PERFORMANCE Metcon (Time) Both Groups- Scale as you see fit:...Read More
