Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Free stretch + Foam roll Growth & Development (No Measure) 45:00 Assault bike: Every 5:00 get off and perform – 15 Russian KB swing 53/35 15 Goblet Squat 15 Plate Ground to Overhead 30 Alt. Plank Shoulder tap Performance (AMRAP – Rounds...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minutes cardio into Couch Stretch Dynamic warm up led by coach GROWTH & DEVELOPMENT and PERFORMANCE Clean Pull (Every :90 seconds 3 Reps x 3 Sets Growth- working on tech. staying moderate Performance- heavier than last week moderately heavy sets ) Clean Pull...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio into pvc pass thru Pvc stripper stretch into 1 set 100-200m jog 10-15 hang snatch or thruster 10-15 RDL 10 burpee step up Growth & Development (AMRAP – Rounds and Reps) 30:00 AMRAP 400m run (500 Row/Ski) 10 Burpee step up or...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Shoulder mobility- Banded Shoulder stretch 3:00 Cardio Pigeon stretch + banded lateral walks 1-2 sets GROWTH & DEVELOPMENT and PERFORMANCE Front Squat (Every 2:00 x 10:00 5 sets of 2 reps @ 85% ) Growth & Development (Time) 1000m Row into 3 Rounds for...Read More

Great Woods Fitness & Performance – CrossFit Metcon (AMRAP – Reps) With A Partner Alternating Complete Rounds: AMRAP 15:00 – 5 Toe to bar -5 Calorie bike – 5 Thruster 95/65 *Rest 3 Minutes AMRAP 10:00 – 10 Box Jump Overs 24/20″ – 5 Clean & jerk @ 155/105 *Rest 3 Minutes AMRAP 5:00 –...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio into 8 Banded lat. walks each direction 10 single leg glute bridge on each side 1:00 Jump rope 12 air squat 14 Wallball **light weight + PVC pass thru x 15-20 PVC ohs x 10-15 PVC sots press Behind the neck snatch...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 5:00 FOAM ROLL into 10:00 EMOM gymnastic work Beginner- Odd: cluster 3.3.3 chest to bar /toe to bar/ pull up/ HSPU etc. Even: Ring Dips/Hs holds/Stric pull up etc. Advanced- Odd: Bar/ring Muscle up/Pull overs/strict rmu/rope climb Even: Strict HSPU/hspu/rope climb/hs walks HS obstacle...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Couch Stretch x 1:00 each side Banded Hamstring x 1:00 each side Foam roll IT band/low back/lats GROWTH & DEVELOPMENT Clean Pull (This will be more technique focus for growth 6 Sets x 3 reps @ a light moderate load ) Metcon...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio into Athletes choice of mobility Growth & Development (No Measure) EMOM 10:00 Odd: 5 Lateral Burpee + 5 Power clean 75/55 Even: 12/10 Calorie Row -3:00 rest- EMOM 10:00 Odd: 5 Lateral Burpee + 5 Front squat Even: 10/8 Calorie Bike -3:00...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minute cardio + 2 Sets 12 Wall angels 5 Indian push up 12 Air squat 12 Ring row GROWTH & DEVELOPMENT and PERFORMANCE Front Squat (Every :90 seconds 5 Sets @ 80% of your 1 Rep Max 3 Reps for 5 sets )...Read More