Great Woods Fitness & Performance – Circuit Training Conditioning 4 STATIONS- Chipper Style 5 x Through 6:00 WORK/1:00 RECOVERY *Advance only when work is complete at each station —————————————— 1. 400m/300m/ Ski 20 Sit up 200m Ski 10 Sit up 2. 500m Row 30 KB High Pull to Squat COMBO 250m Row 15 Ring Row...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio 3 rounds 5 Burpee 30 Jump rope 15 Air squat 15-20 Banded face pulls GROWTH & DEVELOPMENT Metcon (AMRAP – Reps) 8:00 AMRAP 10 Dumbbell Snatches 5 Later burpee over DB 25 Single under +4 minute rest Metcon (AMRAP – Reps)...Read More