Great Woods Fitness & Performance – CrossFit Metcon (Time) 13,12,11,10……..5,4,3,2,1 Handstand push up Wallball Medball sit up Alternative – 13 to 1 Hand release push up Goblet squat or air squat Sit up Metcon (Time) Runs Track session 100m run 100m wall X 6 sets Into 200m run 200m walk X 4 sets Into 400m...Read More
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