01/25/2018

CrossFit Greenwood – CrossFit Warm-up 8 EMOM Min 1: Bike Min 2: Row Min 3: Single Leg Step Ups (5 each Leg) Min 4: One Arm KB or DB Strict Press (8 Each Arm) Skill Work Together as a Group Double Under Practice Form and Technique on Lunge HSPU Progression Metcon Metcon (AMRAP – Reps)…

01/24/2018

CrossFit Greenwood – CrossFit Warm-up 8 EMOM Min 1: Bike Min 2: Row Min 3: 8 KB High Pull (Each Arm) Min 4: 10 Hollow Rocks + 10 Arch Rocks Mobility: Thoracic Med ball Stretch/Pigeon/Supine Twist Skill Work 7 Mins Clean and Jerk – Work on form and build up to starting weight. 5 Mins…

01/23/2018

CrossFit Greenwood – CrossFit Warm-up 6 EMOM Min 1: Jog Min 2: Bike Min 3: Walking Samson Stretch Min 4: 8 Dumbell Strict Press (Each Arm) Mobility: Shoulder Band Distraction/Pigeon/Couch Stretch/PVC Pass Throughs Weightlifting Push Press (3 x 3 x 3 x 3 x 3) 12 Mins to work up to a heavy set of…

01/22/2018

CrossFit Greenwood – CrossFit Warm-up 8 EMOM Min 1: Row Min 2: Bike Min 3: 10 Hip Extensions Min 4: 10 Squats + 10 Push-Ups Mobility: Leg Swings/Ankle Ankle and Hip Opener/Couch Stretch Weightlifting Back Squat (6 x 6 x 6 x 6) Every 2:00 for 4 Sets *Sets 1-2 @ 60% *Sets 3-4 @…

01/20/2018

CrossFit Greenwood – CrossFit Warm-up 6 EMOM Min 1: Jog Min 2: Bike Min 3: Row Min 4: 10 Push-Ups + 20 Squats Barbell Warm-Up: 5 Muscle Cleans/5 In and Outs Each Arm/5 Front Squats/5 Push Press/5 Back Squats Metcon Metcon (Time) For Time 100 Cal Bike 100 Thrusters 95/65 100 Ring Dips Rx+ 50…

01/19/2018

CrossFit Greenwood – CrossFit Warm-up 8 EMOM Min 1: Row Min 2: Bike Min 3 Suitcase Deadlifts (5 Each Side) Min 4: 1 Round of Cindy Mobility: Banded Leg Lifts + 10 Band Good Mornings Weightlifting Deadlift (5 x 5 x 5 x 5) 12 Minutes to work up to a heavy set of 5.…

01/18/2018

CrossFit Greenwood – CrossFit Warm-up 6 EMOM Min 1: Bike Min 2: Double KB OH Hold Min 3: One Leg Box Step Ups (5 Each Leg) 2 Rounds, gradually building in intensity: 1 Wall Walk 5 Calorie Row 3 Kipping HSPU 5 Calorie Row Weightlifting Bulgarian Split Squat (6 x 6 x 6 x 6)…

01/17/2018

CrossFit Greenwood – CrossFit Warm-up 6 EMOM Min. 1: Bike Min 2: Row Min 3: One Arm KB High Pull + 10 Ab Mat Sit-Ups Min 4: 20 Double Unders Mobility: 1. Partner Wall Overhead Mobility 2. Pigeon 1:00 Each Side Metcon Metcon (AMRAP – Reps) 10 EMOM Odd Minutes “X” Double Unders Even Minutes-…

01/16/2018

CrossFit Greenwood – CrossFit Warm-up 6 EMOM Min 1: Jog Min 2: Bike/Row Min 3: :30 Ring Push-Up Hold + 5 Kip Swings Mobility: 4 EMOM 1. Foam Roll Upper Back 2. Thoracic Med Ball Stretch 3. Couch Stretch:30 Each leg 4. Band Dorsiflexion Stretch on Bench 5 EMOM 1 OHS + 1 Snatch Balance…