Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Banded shoulder stretch Into Barbell warm up Empy bar athletes on their own go through as they need: Snatch grip RDL Snatch pull Hang muslce snatch Snatch balance Hang squat snatch GROWTH & DEVELOPMENT Pressing Every :90 seconds x 6 Sets 8...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2 Sets warm up- 1:00 ski 20 air squat 20 glute bridges 20 wall angel 5 snatch balance + 5 ohs pvc 10 behind the neck sots pvc GROWTH & DEVELOPMENT Back squat Every 90 seconds 5 Sets 2 reps @85-90% Metcon (AMRAP –...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Emom8:00 1. 11 Cal row 2. 11 Burpee over rower GROWTH & DEVELOPMENT and PERFORMANCE Metcon (6 Rounds for time) Every 5:00 x 30:00 15 Cal Bike 15 ab mat sit up 30 double under (60 single) 15 air squat 200m row...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 6 Burpee 10/10 DB upright row 6 Ring row 12 Hollow rocks 10/10 DB strict press X 3 GROWTH & DEVELOPMENT Super set Strength accessory work: 4 sets 1/2 kneeling DB strict press 12/12 Barbell bent over row 8 Accumulate 1:00 plank Resting as...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets 1:00 Bike :30 Double under 10 Push up 10 KBS GROWTH & DEVELOPMENT and PERFORMANCE KRISSY WEINSTEIN (Time) For time: 24-18-12-6 Hang power clean 95/65 Burpee box jump over 24/20 Alt. DB snatch 50/35 **200m Run between each movementExample: 24 HPC 200...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2x 1:00 Cardio 20 Banded pull apart 15 Wall angels 15 PVC pass thru 10 PVC OHS :30 medball/plate overhead hollow hold GROWTH & DEVELOPMENT Push press/Split Jerk Every :90 build 10 Push press 8 Push press 6 Push press 4 Split Jerk 2...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) For time with partner: 75 Hang power clean 115/75 75 Single arm DB press (alt sides every 5) 15 Burpee box jump 500m Row 75 Hang power snatch 75 DB alt Snatch 15 Burpee box jump .5 mile assault bike 75 Double under each (broken up...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3x 1:00 bike 5-10 sots press 20 banded pull apart :20 dead bugs GROWTH & DEVELOPMENT Back squat Every 2:00 x 10:00 5 sets x 3 reps 80- 85% of 1RM Metcon (Time) 2 Rounds 20 Assault cals 25 Deadlift 115/75 … 95/65 15...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Rounds 12 Row cal/Bike/ Ski ( alternating each round) 20 Glute bridges 10 plank Shoulder taps into 5 push up 10 V-ups GROWTH & DEVELOPMENT Metcon (4 Rounds for time) 4 Sets of the following: 19 Assault bike cal 10 SA DB thruster...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 bike/row/ski 2x 10 barbell bent over row 10 tempo air squat 10 PVC pass thru 10 Alt deep squat thoracic rotations GROWTH & DEVELOPMENT Super set 6 Heavy DB strict press 8 DB tripod bent over row each side 5 Ring row @...Read More