Announcements Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 MInutes bike into 2 sets 8 Calorie any machine high knees down butt kicks back leg swings banded face pulls 15-20 wall angels 12-15 pigeon stretch :30 -1 minute each side GROWTH & DEVELOPMENT and PERFORMANCE Back Squat (Building to a heavy...Read More
Announcements Great Woods Fitness & Performance – CrossFit Metcon (No Measure) In teams of two: 5RFT 500m Row 40 DB thruster 30 Box jump over 20 Burpee 10 Bar muscle up (20 c2b) 5 Wall walk Time Cap: 45Read More
Announcements Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minutes any cardio + 5-8 minute athlete foam roll + mobility of choice Growth/Performance (No Measure) 40:00 AMRAP 30 Calorie Ski erg 30 Calorie Row 30 Calorie Bike 30 Push up + shoulder tap ( push up+ tap right + tap left...Read More
Announcements Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2 Rounds @ warm up pace- 1:00 bike row or ski 10 Push up 20 Plank shoulder taps :30 Hollow rock or hold 25ft down high knees + back butt kicks 50ft Banded lateral walks GROWTH & DEVELOPMENT Metcon (Weight) 4 Sets not...Read More
Announcements Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minute Cardio 2 Sets 10 Wall angels 10 wall squat 10-20 pvc pass through + ohs 25 Double under or single GROWTH & DEVELOPMENT and PERFORMANCE Metcon (Time) 4 Rounds for time: 15 Toe to bar ( 15 Sit up ) 15/12...Read More
Announcements Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minutes cardio Couch Stretch Pigeon Stretch Athlete foam roll GROWTH & DEVELOPMENT and PERFORMANCE Back Squat (Every 2 minutes x 6 reps Building to a heavy set of 6 in 6 sets ) Growth & Development (Time) 4 Sets- 10 Back Rack...Read More
Announcements Great Woods Fitness & Performance – CrossFit Metcon (Time) For time with partner: 100 Alt DB snatches 50/35 50 Toe to bar 800m run 100 Wall ball 20/14 50 chest to bar 800m run 100 Ground to overhead 95/65 50 Burpee box jump 24/20 800m run 45:00 CAPRead More
Announcements Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minute cardio warm up into 2 Sets :30-1 minute each side Pec Stretch 15-20 Banded face pulls :10 Dead hang + 4-6 kipping swings :30 Child pose stretch GROWTH & DEVELOPMENT and PERFORMANCE Push Press (Every :90 seconds x 6 Sets @...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 MInute Cardio into Calve stretch Couch Stretch Banded Hamstring GROWTH & DEVELOPMENT and PERFORMANCE EMOM 40:00 1. 10 Lateral burpee over rower 2. ;45 Double under 3. 10 Calorie Ski 4. :45 Ab mat sit up 5. 10 Calorie row 6-8:00 400m RunRead More
