Great Woods CrossFit – CrossFit Warm-up 5 Minutes of Cardio, then… 2 Rounds of 30 sec Handstand Hold 10 Banded Passthroughs 20 Mountain Climbers (feet outside hands) 10 Band Pull Aparts 5 Dumbbell Press on each arm (hold for 3 seconds at top of each rep) Strength & Accessory Fitness & Performance Four sets of:...Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of: 200 Meter Row Overhead Banded Pec Stretch x 30 secs/arm 10 Russian Kettlebell Swings 10 PVC Passthroughs 10 PVC Goodmornings 10 Split Squats Strength & Accessory Fitness Three sets of: Deadlift x 6-8 reps @ 3011 Rest 45 seconds Push-Ups x 10-15 reps @ 2011 Rest...Read More

Great Woods CrossFit – CrossFit Warm-up 500 Meter Row, then…. 2 Rounds of: Samson Stretch w/ PVC Overhead x 20-30 secs Scorpion Stretch x 5 reps each side Overhead Squats w/PVC x 10 reps AbMat Sit-Ups x 10 reps Push-Ups x 10 reps Metcon Perf: Metcon (Time) In teams of three, complete 5 rounds each,...Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of: 25 Double Unders/50 Single Unders 20 PVC Around the Worlds 10 GHD/AbMat Sit-Ups 10 Strict Pull Ups 10 GHD Hip Extensions/Supermans 10 Push-Ups Strength & Accessory Fitness Five sets of: Shoulder Press x 4-6 reps @ 2111 Rest 60 seconds Hollow Rocks x 30 reps Rest...Read More

Great Woods CrossFit – CrossFit Warm-up 20 Calories Bike or Row 20 Walking Quad Pulls 20 Toy Soldiers 20 PVC Passthroughs 10 Calories Bike or Row 10 Walking Quad Pulls 10 Toy Soldiers 10 PVC Passthroughs Barbell Front Rack Stretch Strength & Accessory Fitness Three sets of: Front Squats x 6-8 reps @ 3011 Rest...Read More

Great Woods CrossFit – CrossFit Warm-up For the following, while one partner is running 200 Meters, the other partner will perform the following movement until their partner returns from run, then switch, until each have run 800 meters: 1. Kettlebell Goblet Squats 2. Glute Bridges 3. Front Plank Hold 4. PVC Passthroughs Metcon Metcon (Time)...Read More

Great Woods CrossFit – CrossFit Warm-up FITNESS 500 Meter Row, then… 20 PVC Passthroughs 20 Toy Soldiers 250 Meter Row 10 PVC Passthroughs 5 Inch Worms PERFORMANCE 20 PVC Passthroughs 20 PVC Overhead Squats Burgener Snatch Warm-Up Strength & Accessory Fitness Three sets of: Barbell Z-Press x 8 reps @ 2111 Rest 60 seconds Death...Read More

Great Woods CrossFit – CrossFit Warm-up 5 Minutes of light cardio, then… 3D Hydrant then…. 2 Rounds of: 10 KB Goblet Squats 10 GHD or AbMat Sit-Ups 10 Ring Rows 10 GHD Hip Extensions/Glute Bridges Strength & Accessory Fitness Three sets of: Back Squat x 8-10 reps @ 30X1 Rest 60 seconds Single-Arm Dumbbell Row...Read More

Great Woods CrossFit – CrossFit Mobility Banded Front Rack Stretch x 60 secs/side Banded Ankle Dorsiflexion x 60 secs/side Hip Hinge on Post x 60-90 seconds/leg Warm-up 2 Rounds of: 10 Calorie Assault Bike/15 Calorie Row 10 Med Ball Squats> Wall Balls 10 Russian> American Kettlebell Swings/Muscle Cleand> Power Cleans 10 Box Jumps w/ Step...Read More

Great Woods CrossFit – CrossFit Mobility Twisted Cross Stretch x 60 secs/side Overhead Banded Lat Stretch x 30 secs/side Warm-up 200 Meter Run Perfect Stretch x 4 reps each side Band Pull-Aparts x 20 reps Hip Openers x 20 reps Wide Grip Kip Swings x 10 reps *Run Test* Strength & Accessory Fitness Four sets...Read More