Great Woods CrossFit – CrossFit Warm-up 500 Meter Row, then…. FITNESS: 3 Rounds of: 10 Glute Bridges 10 PVC Around the Worlds (5 each side) 20 secs Plank PERFORMANCE: Front Rack Stretch (barbell on back w/ hook grip) Burgener Warm-Up w/ barbell Tall Clean Drill Strength & Accessory Fitness Four sets of: Kettlebell Swings x...Read More

Great Woods CrossFit – CrossFit Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Strength & Accessory Fitness Three sets of: Back Squat x 8-10 reps @ 3011 Rest 45 seconds Ring Rows x 10-12 reps @ 2111 Rest 45...Read More

Great Woods CrossFit – CrossFit Mobility 60 seconds each side for the following: Banded Overhead Distraction PNF Banded Hamstring Banded Ankle Dorsiflexion on plate Warm-up 200 Meter Run 10 PVC Passthroughs 10 Kettlebell Swings (Russian) 10 Shoulder Press (barbell/dumbbells) 10 Box Jumps (step down) 10 Push Press 10 Kettlebell Swings (American) 10 PVC Passthroughs 200...Read More

Great Woods CrossFit – CrossFit Warm-up 250 Meter Row, then… –then– 10 reps each of: Perfect Stretch Walking Quad Pulls Scap Pull Ups PVC Passthroughs Goblet Squats/Overhead Squats w/ PVC Kip Swings –then– 200 Meter Run Metcon Fitn: Metcon (Time) In teams of 2, for time: 1000 Meter Row 80 Kettlebell Swings 80 Wall-Balls 60...Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of: 30 secs sprint on Rower/Assault Bike 10 Ring Rows 10 Walking Lunges 10 Push Ups -Rest 60 secs- Strength & Accessory Fitness Four sets of: Dumbbell Walking Lunges x 20 steps Rest 45 seconds Bent-Over Barbell Row x 10 reps each arm @ 2111 Rest 45...Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of: 10/7 Calories on Assault Bike 10 Plank to Down Dog 10 PVC Passthroughs 2 Turkish Get-Ups (each arm) Rest 60 secs Strength & Accessory Fitness Four sets of: Bottom’s Up Kettlebell Press x 6-8 reps each arm Rest 45 seconds Kettlebell Swings x 20 reps Rest...Read More

Great Woods CrossFit – CrossFit Warm-up Every 2 minutes for 8 minutes, alternate between: 250 Meter Row/200 Meter Run 10 Burpees/Burpee Box Jumps 10 Box Step Ups/Alternating Dumbbell Snatch 200 Meter Run Metcon Fitn: Metcon (4 Rounds for time) Every 10 minutes, for 40 minutes (4 sets) for times: Row 500/400 Meters 15 Burpees 20...Read More

Great Woods CrossFit – CrossFit Warm-up 500 Meter Row –then– 2 Rounds of: 15 PVC Passthroughs 10 Leg Swings (each side) 100′ Waiters + Farmer’s Walk (switch @ 50′) Strength & Accessory Fitness Three sets of: Good Mornings x 8-10 reps @ 3011 Rest 45 seconds Kettlebell Windmills x 5 reps each arm Rest 45...Read More

Great Woods CrossFit – CrossFit Warm-up 200 Meter Run –then– DOWN & BACK Walking Quad Pull Toy Soldiers Hip Openers 2 Air Squats + Broad Jump High Knees Butt Kicks –then– 2 Rounds of: 5 Front Squats (Empty Barbell) 5 Ring Rows 5 Strict Leg/Knee Raises Strength & Accessory Three sets of: Front Squats x...Read More

Great Woods CrossFit – CrossFit Mobility Dragon Pose x 2 min/each side Kettlebell Front Rack x 60 secs/side Scap Pull-Ups x 10 reps Warm-up 2 Rounds of: Perfect Stretch x 6 reps 5 Kip Swings 5 Pull-Ups 5 Front Squats/Goblet Squats w/ 2 sec pause 200 Meter Run Rest 60 secs Metcon Metcon (2 Rounds...Read More