Great Woods CrossFit – CrossFit Warm-up 2 Rounds of 20 secs Sprint on Assault Bike 5 Reps of Bear Complex* (empty barbell) 20-30 secs Plank Rest 60 secs *Bear Complex: Power Clean+Front Squat+Push Press+Back Squat+Push Press Strength & Accessory Four sets of: Push Press x 5 reps (first set approx 65%) Rest 30-45 seconds Single-Leg...Read More