Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Rounds 2 minutes Bike row or ski 5 Burpee 15 Jump rope 10 KB Swing :10 seconds dead hang + 5-10 kipping swing Hand stand hold free standing max hold or wall hold x :30 seocnds GROWTH & DEVELOPMENT Metcon (Time) 10-15-20-25-30 Kettlebell...Read More
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