Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes bike or row 3-5 mobility, foam roll + 6:00 AMRAP 150m Row 10 Air squat 10 KB swings 5 Lateral burpee over the rower GROWTH & DEVELOPMENT Metcon (AMRAP – Reps) EMOM 30:00 6 Sets 1. 12 Shoulder to Overhead 95/65 2....Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 200m jog 10 cal bike 200m jog Wall squat x 12 Hand stand hold x 20 sec Strict pull up x 4-6 reps X 3 sets GROWTH & DEVELOPMENT Front squat (4 sets resting as needed ) 4 sets 4 reps go off feel...Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) WORKOUT For time: 30 synchro deadlifts 30 synchro bar-facing burpees 400-m run 20 synchro deadlifts 20 synchro bar-facing burpees 400-m run 10 synchro deadlifts 10 synchro bar-facing burpees 400-m run Rest 5 min. 10 synchro thrusters 10 synchro pull-ups 400-m run 20 synchro thrusters 20 synchro...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike or row Hamstring stretch each leg 2-4:00 here Wall squat x 10 Pigeon stretch x :30 each side Deep squat thoracic rotations x 10 X 2 sets GROWTH & DEVELOPMENT Week1: Back Squat (Building each set, resting as needed) Building – 5 Sets...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 bike Into workout – long one Grab your equipment and warm up each movement on your own GROWTH & DEVELOPMENT Metcon (Time) Repeats- Every 4:00 x 12:00 (3 sets) 400m Run (scale to every 5:00 if needed) @ 15:00 50 slam ball 25...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Foam Roll x 3-5 minutes focus on lats and pecs from yesterday 2 Sets 10 Lat banded walks each way 10 Banded Good mornings 10 Banded Strict press Banded hamstring stretches x 20 seconds -40 on each side GROWTH & DEVELOPMENT Push Pull Super...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Bike row ski 3:00 Banded shoulder Pec doorway stretch 2 sets 3 wall walk + last walk hold x 10 seconds 6 indian push up 12 ring row slow controlled GROWTH & DEVELOPMENT Metcon (Time) 10 Rounds for time: 6 DB Thruster 12 Ring...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Long jog easy 400-800m or Assault bike Hip Flow Mobility Work Hold in lunge for :30-1:00 Deep Squat hold for :30-1:00 Pigeon hold :30 -1:00 GROWTH & DEVELOPMENT Front Squat 3 Sets of 3 Reps @ 80-90 of your heaviest 3 seconds pause in...Read More

Great Woods Fitness & Performance – CrossFit GROWTH & DEVELOPMENT and PERFORMANCE Metcon (Time) With partner – AMRAP 10:00 12 Thruster 135/95 12 chest to bar 12 bar facing burpee @ 13:00 – 3RFT 40 toe to bar 20 front squat 185/135 150 Double under @ 25:00 2RFT 30/24 assault cals 400m run together @...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Banded hamstring stretches x 1:00 each side Pigeon stretch 1:00 each side 2x 10-15 wall squat 10 leg swings 8 each side single leg dB crossover RDL GROWTH & DEVELOPMENT Super set (5 sets, resting as needed ) 5 Sets of the following: Back...Read More