Great Woods Fitness & Performance – CrossFit Metcon (Time) Teams of two, I go you go with movements 8 Rounds of the following: 12 Push press 95/65 10 Calorie Bike 12 Sumo Deadlift high pull 10 Toe to bar 12 Front squat into 6 Rounds of the following, same format: 3 Thruster 155/105 5 Box...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minutes cardio 2 sets 15 Wall squats 30 second hollow hold 10/10 half kneeling single arm db strict press 15-20 Banded pass thrus Metcon (Time) Buy in- 20 Turkish get ups. Alternating every 5 into 40 Wallball 40/30 Bike cal 20 Back rack...Read More
Great Woods Fitness & Performance – Circuit Training Warm Up & Mobility 3 minutes bike row or ski Banded Hamstring stretch Foam roll GROWTH & DEVELOPMENT Clean grip Deadlift (Waves every 2 minutes 8/6/4/8/6/4 ) Strict press (8/6/4/8/6/4 waves ) Every 2 mintues for 12 minutes Metcon (4 Rounds for time) Every 4 minutes for...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes bike row or ski Banded Hamstring stretch Foam roll GROWTH & DEVELOPMENT Clean grip Deadlift (Waves every 2 minutes 8/6/4/8/6/4 ) Strict press (8/6/4/8/6/4 waves ) Every 1:30 minutes for 6 sets Metcon (4 Rounds for time) Every 4 minutes for 16...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Rounds 2 minutes Bike row or ski 5 Burpee 15 Jump rope 10 KB Swing :10 seconds dead hang + 5-10 kipping swing Hand stand hold free standing max hold or wall hold x :30 seocnds GROWTH & DEVELOPMENT Metcon (Time) 10-15-20-25-30 Kettlebell...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio + 2 Sets Walls squats Weightless reverse lunges x 12 Jump squats Pigeon stretch Leg swings Banded Good mornings all 12 reps + pigeon x 30 seconds per side GROWTH & DEVELOPMENT Front Squat (Waves- Every 2 minutes x 12 minutes...Read More
Great Woods Fitness & Performance – CrossFit Partner WOD partner workout- you go, I go style Buy In: 50 cals bike 50 Bar facing burpee + 20 rounds 24 DUs or 48 singles 2 Rope climb (12 Ring row/ or 8 Pull up) 4 Squat clean 185/125 + Cash Out: 50 Bar facing burpee 50...Read More
Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Ski erg x 3:00 -5:00 warm up upper body- get blood flow moving Banded face pulls x 15-20 reps Banded overhead press x 15-20 reps Empty bar or PVC Muscle snatch Empty bar or PVC OHS work 25 Double under – work on loose...Read More
