Great Woods Fitness & Performance – Circuit Training Metcon (No Measure) 8 Rounds- :15 Medball seated press :15 DB Squats :30 plank DB rows :30 Alt. crunch toe touch :15 Medball ground to overhead :15 Medball sit up Rest 1:30 :20 work :10 rest 4 Sets Hanging knee raises Mountain climbers Reverse crunches Hollow rocks...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Warm up x 3 minutes Banded Shoulder x 1:00 each position Butterfly progression work Drill 1 – arm only box butterfly pull up Drill 2 – reverse bicycle kicks Drill 3 – strict fall- through ( if you have strict pull ups this...Read More