Great Woods Fitness & Performance – CrossFit Metcon (Time) Partner 1 400m run Partner 2 20 cal bike ** Switch and Partner 1 now bikes, Partner 2 now runs (performing simultaneously) Into, breaking up however you see fit 100 double under 20 Devil press x 2 DB 100 double under 40 box jump over 600m...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio pec stretch x 1:00 + 2 sets 10 DB floor press 10 Ring row :30 plank 6 push up + 6 burpee Bench Press (6 sets ** heavier than last week X 5-7 reps Resting as needed ) Growth & Development (AMRAP...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio athlete choice of mobility GROWTH & DEVELOPMENT and PERFORMANCE Metcon (No Measure) EMOM 40:00 200m Run 6 hang clean+ 6 S2OH @ 115/75.. 95/65 12/10 Assault bike 12 OHS / Front squat RestRead More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2:00 ski 2:00 row 400m jog any order snatch warm up as group () Performance (Weight) “The Jules” 🎉🎉🎉 100 double under 50 Wallball 10 squat snatch @ 70% Rest 4:00 75 double under 40 Wallball 8 squat snatch @ 75% Rest 3:00 50...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio banded shoulder stretch mobility of choice Growth & Development (Time) 3 Sets of the following: A. 8 Lateral Burpee 6 Deadlift 135/95 8/6 Calorie Ski 6 Deadlift 8/6 Calorie bike -3 minutes rest – B. 60 Single under ( 30 double) 12...Read More
Great Woods Fitness & Performance – Circuit Training Metcon (No Measure) 4 STATIONS 1st time through: 6 min to complete A, B, C & D w/ 60 sec rest/transition 3 minute recovery, then… 2nd time through: 3 min to complete A & B w/ 30 sec rest/transition __________________________________________ STATION #1 A. 30 Burpees over Dumbbell...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 bike 2x :20 dead hang 1 wall walk :20 hollow rock GROWTH & DEVELOPMENT and PERFORMANCE Metcon (Weight) Every 4:00 200m farmer carry + max plank hold In remaining time x 16:00 no rest go right into Carrie’s Growth & Development (8 Rounds...Read More
Great Woods Fitness & Performance – CrossFit Metcon (Calories) 40:00 on the clock 3 Rounds with partner: 400m KB Farmers carry ** 100m at a time alternating 30 Push up 35 Burpee box jump 40 Toe to bar ( v ups ) 45 KB swing 50 Sync Goblet squat In remaining time: MAX calorie row...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minute cardio into 2 Sets 3 push up 3 inch worm :20 child pose 15 Banded pull apart :20 Pec stretch 10-15 ring row GROWTH & DEVELOPMENT and PERFORMANCE Bench Press (All heavy sets resting as needed between each set 6 sets of...Read More
