Great Woods CrossFit – CrossFit Mobility PVC Passthroughs x 20 reps (slow and arms fully locked out) 3D Hydrant Warm-up FITNESS: 2 Rounds of: 30 sec Assault Bike 10 Kettlebell Goblet Squats 5 Scap Pull-Ups + 20 secs hang PERFORMANCE: Burgener Warm Up w/PVC Down and Finish Elbows High and Outside Muscle Snatch Snatch Lands...Read More
Great Woods CrossFit – Beginners/On-Ramp Warm-up 2 Rounds of: 200 Meter Run 10 Glute Bridges 10 Dynamic Planks 10 PVC Passthroughs 250 Meter Row 10 Push Ups 10 Ring Rows 10 PVC Around the Worlds (5 each direction) Metcon (3 Rounds for reps) In teams of two, alternating complete rounds: Complete as many rounds and...Read More
Great Woods CrossFit – CrossFit Warm-up FITNESS: 2 Rounds of: 250 Meter Row 10 Wide Grip Kip Swings 20 sec Side Plank (each side) PERFORMANCE: Burgener Warm-Up w/ empty barbell Down and Finish Elbows High and Outside Muscle Clean Front Squats High Hang Clean (from hip) Low Hang Clean (from knee Clean (from ground) then…...Read More
Great Woods CrossFit, Great Woods CrossFit – CrossFit Mobility Banded Overhead Distraction x 60 secs/side T Spine on Bench x 60 secs 3D Hydrant Warm-up 400 Meter Run 2 Rounds of Cindy: -5 Pull Ups/Ring Rows -10 Push Ups -15 Air Squats 200 Meter Run Strength & Accessory Fitness Four sets of: Dumbbell Shoulder Press...Read More
Great Woods CrossFit – CrossFit Mobility Banded Tricep Stretch x 60 secs/side Kettlebell Lat Stretch x 60 secs Ankle Dorsiflexion on Plate x 60 secs/side Warm-up 2 Rounds of: 50′ Double Overhead Waiter’s Walk 10/7 Calories AB OR 150/100 Meters Rowing 10 Narrow Stance Air Squats Gymnastics Fitness Every 2 minutes, for 18 minutes (3...Read More
Great Woods CrossFit – CrossFit Warm-up 500/350 Meter Row, then…. DOWN & BACK Toy Soldiers Quad Pull Lunge w/ Twist Hip Openers/Reverse Lateral Shuffle High Knees Butt Kicks, then…. 300/200 Meter Row Strength & Accessory Four sets of: Back Squat x 5 reps (first working set @ approx 65% of 1-RM) Rest 30 seconds Strict...Read More
Great Woods CrossFit – Beginners/On-Ramp Mobility Kettlebell Lat Stretch Dragon Pose x 90 secs/side 10 Scap Pull-Ups Warm-up 2 Rounds of: 250 Meter Row 20 sec Hang from Pull-Up Bar 5 Dumbbell Deadlifts 5 Dumbbell Push Press Rest 60 secs Metcon Metcon (Time) In teams of two, complete five rounds each for time of: 5...Read More
Great Woods CrossFit – CrossFit Warm-up FITNESS: 2 Rounds of: Leg Swings x 10 reps (each side) Wide Grip Kip Swings x 10 reps Hip Bridge x 10 reps (2 secs pause at top) PEFORMANCE: w/ PVC Snatch Deadlifts Snatch RDLs Down and Finish Elbows High and Outside Muscle Snatch Snatch Lands 2″, 4″ 6″...Read More
Great Woods CrossFit – CrossFit Mobility Couch Stretch Calf/Ankle on plate 3D Hydrant Banded Pec Warm-up 2 Rounds of: 200 Meter Run 12 Goblet Squats 6 Burpee Box Jump/Step Up Overs Metcon Crossfit Games 2017: Vest Triplet (Time) Four rounds for time of: 400 Meter Run 24 Goblet Squats, 70/53 lbs 12 Burpee Box Jump-Overs,...Read More
