Great Woods CrossFit – CrossFit Mobility Seated Forward Fold x 90-120 secs Calf Pedal x 30 reps (15 each side) Scap Pull-Ups x 10 reps Warm-up Partner Warm-Up 1500m Row (alternating every 250m) While one partner is rowing the other partner will perform: 5 Deadlifts 5 Muscle Cleans 5 Burpee Box Jump Overs 5 Strict/Jumping...Read More

Great Woods CrossFit – CrossFit Mobility Kettlebell Front Rack x 60 sec/arm Wrist Stretch (on all fours) 20 Slow PVC Passthroughs 20-30 secs Hang from Bar 3D Hydrant Warm-up 3 Rounds of: 30 secs Bike/Row @ 75% effort 5 Front Squats (empty barbell/light dumbbells) 5 Push Press 5 Thrusters Fitn: Metcon (AMRAP – Rounds) Every...Read More

Great Woods CrossFit – CrossFit   Warm-up 3 Rounds of: 10 Calorie Row 5 Lift Offs w/ 2 sec pause (Mid Shin to Knee) 5 Romanian Deadlifts 5 Deadlifts 10 KB Russian Twists Strength & Accessory Fitness Four sets of: Deadlift x 8 reps @ 30X1 Rest 45 seconds Side Plank (Left) x 30-45 seconds...Read More

Great Woods CrossFit – CrossFit   Mobility Banded Front Rack x 60 secs/side Banded Hip Flexor x 60 secs/side -then- 2 Rounds of 5 reps each: Banded Passthroughs Overhead Band Pull-Aparts Warm-up 2 Rounds Of: 250 Meter Row Behind the Neck Strict Press x 10 Reps Grasshopper x 10 reps Burpess x 5 reps Strength...Read More

Great Woods CrossFit – CrossFit Mobility Banded Pec x 60 secs Banded Overhead Lat 30 secs/side Banded Ankle Dorsiflexion x 60 secs/side -then- 3 Rounds of: 10 Slow PVC Passthroughs 10 Scap Pull-Ups Strength & Accessory Fitness Four sets of: Russian Dumbbell Step-Ups x 10 reps each leg Rest 60 seconds Negative Pull Ups x...Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds; 30 on/15 off Air Squats Kettelbell SDLHP Jump Rope Barbell Strict Press Row/Bike Mobility For 10-12 minutes, perform any of the following or any stretch of your choice: Ankle/Calf Stretch Couch Stretch Overhead Band Distraction Banded Child’s Pose Banded Hamstring Banded Inch Worm Fitness & Performance Partner...Read More

Great Woods CrossFit – CrossFit Mobility Foam Roll x 5 minutes (quads, hamstrings, lats) Cat-Cow Stretch x 10 reps Ankle Dorsiflexion x 60 secs/side Warm-up DOWN & BACK Sampson Lunge Toy Soldier Quad Pull Hip Openers/Reverse Inch Worm/Bear Crawl High Knees Butt Kicks Strength & Accessory Fitness Four sets of: Back Squats x 8 reps...Read More

Great Woods CrossFit – CrossFit Mobility Banded Pec x 60 secs Banded PNF Hamstring x 60 secs/side Warm-up Run 400m Then Perform 2 Rounds: 5 reps each of: Single Arm Kettlebell Press Kettlebell Deadlifts Kettlebell Swings (Russian) Kip Swings/Ring Rows Burpees -then- Run 400m Metcon The “Dumbbell” Seven (Time) 7 Rounds for time of: 7...Read More

Great Woods CrossFit – CrossFit Mobility Kettelbell Front Rack x 60 sec/side Baby Makers w/ twist x 10 reps (5 each side) 3D Hydrant Warm-up Partner Row: 3 Rounds each Partner #1 will attempt to row precisely 250m. For every meter above or below 250m, partner #2 must complete that many burpees over the rower...Read More