Great Woods Fitness & Performance – Circuit Training Warm Up & Mobility 30 Seconds ski erg 10 Single arm KB press each side 10 KB rows each side 30 seconds Row 10 Goblet squat 10 KB swings 30 Seconds Bike 10 Goblet reverse lunges 10 Plank KB Drag thru Conditioning 3 Stations EMOM 5 x...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 1 minute bike 1 minute row 1 minute ski erg 3 Sets- 15 Banded pull apart 30 seconds hollow hold 15 Goblet squat GROWTH & DEVELOPMENT A: Metcon (Time) 30-20-10 Calorie Row Box jump + 5:00 rest before B Metcon (Time) 21-15-12-19-6-3 Wallball +...Read More