Great Woods CrossFit – CrossFit Warm-up 2 Rounds of: 250 Meter Row 10 Push Press (barbell or dumbbell) 10 Goblet Squats Mobility Kettlebell Overhead Lat Stretch x 10 reps Strength & Accessory Fitness Four sets of: Barbell or Dumbbell Push Press x 8-10 reps Rest 60 seconds Plank to Elbows x 10 reps Rest 60...Read More

Great Woods CrossFit – CrossFit Mobility Overhead Anterior Pec Stretch x 45-60 sec/side Banded Straddle Stretch x 60-120 secs -then- 2 Rounds of: 15 PVC Passthroughs 20 sec Hang Warm-up Fitness: 2 Rounds of: 250 Meter Row 5 Ring Rows 5 Push Ups 20 Flutter Kicks Performance: 5 Reps of each: Snatch-Grip RDL Snatch Pull...Read More

Great Woods CrossFit – CrossFit Warm-up FITNESS: 2 Rounds of: 250 Meter Row 10 Glute Bridges w/ 2 sec pause at top 10 Jumping Lunges/Reverse Lunges (5 each side) PERFORMANCE: Burgener Clean Warm Up Down & Finish Elbows High & Outside Muscle Clean Front Squats Tall Clean (shrug & pull under) Hang Clean Full Clean...Read More

Great Woods CrossFit – CrossFit Warm-up 200 Meter Run –then– DYNAMIC STRETCHING Perfect Stretch Lateral Lunge Hip Openers Inch Worm Leg Swings (Left, Right, Front, Back x 10 each leg) –then– 200 Meter Run Strength & Accessory Four sets of: Bulgarian Split Squat x 8 reps each leg @ 30X1 (Barbell Front Racked or Kettlebells...Read More

Great Woods CrossFit, Great Woods CrossFit – CrossFit Warm-up 60 secs Row/Bike (alternate between rounds) 10 Barbell Good-mornings w/ 31X1 tempo 10 PVC Passthroughs 10 Grasshoppers 60 secs Row/Bike 10 Stiff-Legged Deadlifts w/ 31X1 tempo 10 PVC Around the Worlds (5 each direction) 10 Grasshoppers Strength & Accessory Fitness Four sets of: Romanian Deadlift x...Read More

Great Woods CrossFit – CrossFit Mobility 10 Kip Swings 20 PVC Passthroughs 10 Scap Pull Ups + 20 sec Hang Warm-up 2 Rounds of: 30 seconds at each station:15 seconds rest/transition 1. Kettlebell Swings 2. Push Press 3. Pull Ups/Ring Rows 4. Box Jump/Step-Overs –then– 400 Meter Run Metcon Fitn: Metcon (Time) In teams of...Read More

Great Woods CrossFit – CrossFit Mobility Couch Stretch x 60 sec/side Calf Pedaling x 30 reps (15 each side) 5 Inch Worms Overhead Band Distraction x 60 sec/side Warm-up Perform the following at 50-75% effort: Run 200 Meters Row 250 Meters 5 Burpees 5 Box Jumps 5 Burpee Box Jump Overs 6 Alternating Single Arm...Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of: 250 Meter Row 5 Ring Rows/Kip Swings 2 Air Squats + Broad Jump x 3 reps 10 Supermans 20 sec Hollow Hold –then– 10 Squats w/ 2 sec pause (empty barbell/light Kettlebell) Strength & Accessory Fitness Three sets of: Goblet Squat x 8-10 reps @ 3011...Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of: 10/7 Calories on Assault Bike 10 Banded Passthroughs 100′ Waiters + Farmers Walk (switch at 50′) 5 Burpees –Rest 60 secs– Mobility T Spine on Bench x 10 reps of 5 sec hold Strength & Accessory Fitness Four sets of: Shoulder Press x 8-10 reps @...Read More

Great Woods CrossFit – CrossFit Mobility Hamstring Hip Hinge x 10 (each leg) Banded Pec x 60 secs Warm-up 2 Rounds of: 250 Meter Row 10 Sumo Deadlift High Pulls (empty barbell) 10 Kip Swings (Wide Grip) Strength & Accessory Five sets of: Deadlift x 5 reps @ 75-80% for all sets Rest 20 seconds...Read More