Great Woods CrossFit – CrossFit Mobility Banded Pec x 60 secs Overhead Band Distraction x 60 sec/side Banded Hip Flexor x 60 sec/side Warm-up 3 Rounds of: 200m Run/250m Row 5 Bottoms Up Kettelbell Press (each side) 10 Grasshoppers Accessory/Strength Fitness Four sets of: Dumbbell Shoulder Press x 10-12 reps @ 2011 Rest 45 seconds...Read More

Great Woods CrossFit – CrossFit Mobility 2 Rounds of: 15 PVC Passthroughs 20 sec Hang -then- Banded Inchworm x 12-15 reps Warm-up 10-8-6-4 reps of: Barbell Good Mornings @ 31X1 Burpees Alternating Jumping Lunges (each leg) Strict Press (empty barbell) Accessory/Strength Fitness Four sets of: Romanian Deadlift x 8 reps @ 3011 tempo Rest 45...Read More

Great Woods CrossFit – CrossFit Partner WOD Warm-up 10 Calorie Row 10 Dynamic Planks 10 Calorie Bike 10 Sit-Ups/GHD Sit-Ups 10 Burpees 5 Rope Get-Ups Metcon (Time) In teams of two, complete for time: 100 Calorie Assault Bike 6 Rope Climbs/8 Get-Ups 60 AbMat Sit-Ups/GHD Sit-Ups 80 Calorie Row 4 Rope Climbs/6 Get-Ups 40 AbMat...Read More

Great Woods CrossFit – CrossFit Mobility 5 Minute Foam Roll: Quads, Upper Back & Lats Warm-up DOWN & BACK Lunge w/ twist Toy Soldiers Quad Pull High Knees Butt Kicks -then- 2 Rounds of: 10 Air Squats 5 Scap Pull Ups 5 Kip Swings 15 Double Unders/30 Single Unders Accessory/Strength Fitness Four Sets of: Goblet...Read More

Great Woods CrossFit – CrossFit Mobility Couch Stretch x 60 sec/side Skin the Cat Stretch x 60 sec Warm-up 3 Rounds of: 150m Row 5 Strict Pull Ups/Ring Rows 10 Jumping Lunges/Reverse Lunges 20 sec Handstand Hold/Bottom of Push Up Hold Accessory/Strength Fitness Four sets of: Dumbbell Walking Lunges x 20 steps (10 each leg)...Read More

Great Woods CrossFit – CrossFit Mobility Banded Child’s Pose x 5 sets of 10 sec hold then 2 sets of: 15 PVC Passthroughs 20-30 Hang form Bar Warm-up 3 Rounds of: 100m Run 10 Wall Balls (light) 5 Strict Press 20 sec Plank Accessory/Strength Fitness Every 1:30 for 12 minutes (4 sets), alternate between: Shoulder...Read More

Great Woods CrossFit – CrossFit Mobility Mobility Banded Hamstring w/ plate x 60 secs/side Banded Pec x 60 secs Warm-up 3 Rounds: 20 on/10 off of: Row/Bike Barbell Good-mornings @ 31X1 tempo Grasshoppers Push-Ups Accessory/Strength Fitness Five sets of: Romanian Deadlift x 8 reps @ 21X1 tempo Rest 20 seconds Push-Ups x max reps Rest...Read More

Great Woods CrossFit – CrossFit Mobility Banded Front Rack x 60 sec/side Banded Overhead Lat x 30 sec/side 3D Hydrant Warm-up 2 Rounds of: 200m Run 10 Glute Bridges (2 second pause @ top) 10 Scap Pull Ups 10 Air Squats 3 Inch Worms Accessory/Strength Fitness Every 1:30 for 18 minutes (4 sets), alternate between:...Read More

Great Woods CrossFit – CrossFit Warm-up Partner Row Warm-Up 1. Each partner will Row 250m twice 2. For each meter below/above 250 rowed, partner must complete 1 burpee over rower then switch -then- DOWN & BACK Spiderman Lunge w/ twist Toy Soldiers Quad Pull Hip Openers Inch Worm x 5 High Knees Butt Kicks Partner...Read More

Great Woods CrossFit – CrossFit Mobility Cat/Cow Stretch x 20 reps Dynamic T-Spine on Bench x 20 Reps 3D Hydrant Warm-up 250m Row 20 PVC Overhead Squats 20 AbMat Sit-Ups 20 Burpees 125m Row 10 PVC Overhead Squats 10 AbMat Sit-Ups 10 Burpees Weightlifting Perform 3 sets of 10 Overhead Squats, building in weight. Rest...Read More