Great Woods CrossFit – CrossFit Warm-up Metcon Mobility Metcon (AMRAP – Reps) 3 Stations: 8 Min AMRAP/Rest 4 Mins Between Station #1 15/10 Calories on Rower 10 Front-Racked Alternating Reverse Lunges, 95/65 lbs Station #2 5 Strict Supinated-Grip Pull-Ups 10 Box Jump/Step-Overs, 24/20 in Station #3 12/8 Calories of Assault Bike 12 Push-UpsRead More

Great Woods CrossFit – CrossFit Fitness Three sets of: Front Squat x 4 reps @ 42X1 Rest 60 seconds Front-Leaning Rest on Rings x 60 seconds Rest 60 seconds Landmine Row x 6-8 reps each arm Rest 60 seconds Tempo Front Squat Performance Take 15-20 minutes to build to a heavy Clean Clean Metcon Fitn:...Read More

Great Woods CrossFit – CrossFit Mobility Foam Roll Hamstrings & Lower Back x 5 minutes PNF Hamstring x 5 reps each leg Warm-up 500m Row 20 Grasshoppers 10 KB Deadlifts 5 KB Swings (Russian) 5 KB Swings (American) 5 Burpees 250m Row 20 Grasshoppers 10 KB Deadlifts 5 KB Swings (Russian) 5 KB Swings (American)...Read More

Great Woods CrossFit – CrossFit Mobility Foam Roller x 5 Min Lacrosse Ball on Traps/Shoulders x 2 min/side -then- 3 Rounds of: PVC Passthroughs x 10 reps Skin-the-Cat x 30 secs Warm-up 2 Rounds of: 200m Run 10 Hand Release Push-Ups 10 Dynamic Planks 10 Air Squats Accessory/Strength Fitness Four sets of: Dumbbell Bench Press...Read More

Great Woods CrossFit – CrossFit Mobility 1 Min on each Side of: Overhead Band Distraction Banded Front Rack Banded Hip Flexor Warm-up Fitness 3 Rounds of: 10 KB Sumo Deadlift High Pull 10 KB Reverse Lunge (5/side) 10 KB Strict Press (5/side) 20 sec Plank Performance: 3 reps each of: Clean Lift Offs (Mid-Shin to...Read More

Great Woods CrossFit – CrossFit Mobility Front Rack Stretch on Rack x 5 sets of 10 secs Doorway Pec Stretch x 60 secs/side Dragon Pose x 60-90 secs/side Warm-up Walking Quad Pull High Knee Pull Spider Man Lunge w/ Twist Burpee Broad Jump High Knees Butt Kicks Accessory/Strength Fitness Four sets of: Goblet Squat x...Read More

Great Woods CrossFit – CrossFit Warm-up 10 Minute AMRAP: 250m Row 5 Baby Makers 10 Ring Rows 5 Push Ups 10 Banded Passthroughs Partner WOD Metcon (Time) In teams of two, partners alternate rounds to complete five rounds EACH of: 500m/350m Row 10 Dumbbell Man-Makers* F: 10-20 lbs M: 25-35 lbs *1 Rep = Row...Read More

Great Woods CrossFit – CrossFit Mobility Overhead Anterior Pec Stretch x 45-60 sec/side Banded Straddle Stretch x 60-120 secs -then- 2 Rounds of: 15 PVC Passthroughs 20 sec Hang Warm-up Fitness: 3 Rounds of: 250m Row 5 Ring Rows @ 3111 5 Push Ups @ 30X1 10 Alternating Dumbbell Snatches Performance: 5 Reps of each:...Read More

Great Woods CrossFit – CrossFit Mobility Couch Stretch x 60 sec/side T Spine on Bench x 10 sets of 5 sec Hold Sit in Squat x 60 secs Warm-up 3 Rounds of: 5 V-Ups 10 Reverse Lunges (5 each side) 10 Single Leg Glute Bridge (5 each side then switch) 20 Double Unders/30 Single Unders...Read More

Great Woods CrossFit – CrossFit Mobility Banded Ankle Dorsiflexion x 60 sec/side Pigeon Stretch x 60 sec/side 3D Hydrant Warm-up 3 Rounds of: 30 sec Assault Bike 5 Kettelbell Deadlifts 5 Russian Kettelball Swings 5 Scap Pull-Ups/Scap Ring Rows 5 Strict Pull Ups/Ring Rows Accessory/Strength Fitness Four sets of: Tempo Back Squat x 5 reps...Read More