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