Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Couch stretch 2 rounds: 10 glute bridge 8 good mornings ** empty barbell 8 ring rows Dead hang 10 reverse lunges Romanian Deadlift (RDL) (Every 2:00 x 8:00 4 x 8 building ) Barbell Bent over row (4 Rounds for weight) Every...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into Banded hamstring and shoulder stretches Metcon (Checkmark) 30-Minute EMOM Min 1: Farmer carry (heavy) (:45) down and back style Heavy KB/ handle bars/ or heavy plates for extra grip strength pinching plates with hands Min 2: 12/10 cal bike Min 3:...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Clean Complex (Every 2:00 x 10:00 Barbell complex: 5 rounds 3 clean pulls 3 hang power cleans 3 front squats Moderate build Strength — Clean Complex Every 90 sec x 6 sets Start at 75% 1 power clean 1 hang squat clean 1 squat...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio 2 rounds: 20 sec hollow hold 20 sec superman hold 8 ring rows 8 kip swings 10 lunges Metcon (Checkmark) AMRAP 1 (10:00) Rx: 6 chest-to-bar pull-ups 10 pistols alternating 12 GHD sit-ups Scaled: jumping pull-ups/12 ring row box pistols abmat sit-ups...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Checkmark) 3 Rounds EACH (6 total rounds) 10 Chest-to-Bar Pull-Ups/4BMU 12 Synchro DB Hang Squat Cleans (50/35) 9 Calorie Bike 5 Squat Snatches (135/95) CAP 24:00 @26:00 100 KB Swings 20 SHUTTLE RUN 10 Wall walkRead More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Couch stretch Foam roll mobility Strength/Skill 3 sets DB Bulgarian Split Squat – 3×10/leg (3-1-1 tempo) 3 sets Front Foot Elevated Split Squat – 3×10/leg Chipper (Time) For Time: 80 Calorie Row 60 Shoulder 2 overhead 95/65 ….75/55 50 Alternating DB Snatches...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Checkmark) 24 Minute EMOM Minute 1 Farmer Carry (heavy)- handles or KB Minute 2 10-12 Cal Bike Minute 3 Deadlift x8 heavy 225/155rx growth scaled down Minute 4 Heavy DB Walking Lunges Minute 5 Max Plank Hold Minute 6 Rest Repeat 4 RoundsRead More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Warm Up 3:00 cardio Into Banded pull apart PVC pass through OHS Scap push up 2x 3 Rounds 5 empty bar muscle cleans 5 front squats 5 hang power cleans Squat Clean (Every :90 1 Clean Pull + 1 Hang Squat Clean (below knee)...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Performance (Time) 4RFT: 800m Row 30 Wallballs 20 Toe to bar 10 HSPUScaled- Row Goblet squat Knee raises 10 pull up (banded or strict) Growth (Time) 4 RFT 650m Row 30 Goblet squat 20 Ab mat sit up 10 Banded pull up or 15...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Warm Up 3 Rounds 10 PVC pass through 10 banded face pulls 10 push ups 8 DB strict press 200m row Strict press (5 Sets Every :90 x 4 Reps @ 75% x) Performance (4 Rounds for time) EVERY 4:00 x 16:00 10 Hang...Read More