Great Woods Fitness & Performance – Circuit Training 4 Stations (No Measure) 5:00 AMRAP :30 seconds rest 4:00 TASK :90 seconds transition ———————– Station1 AMRAP 10 DB Snatch Right side only 10 DB OH lunge RIght side only 10 DB Snatch Left side only 10 DB OH Lunge Left side only 15 Wtd. Sit up...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets of the following @ warm up pace: Ski bike or row x :30 seconds 5 Burpee 15 banded pull apart 15 Banded shoulder press :30 pigeon each side GROWTH & DEVELOPMENT Repeats (5 Rounds for time) 5 Sets of the following: 250m...Read More