Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes bike row or ski Banded Hamstring stretch Foam roll GROWTH & DEVELOPMENT Clean grip Deadlift (Waves every 2 minutes 8/6/4/8/6/4 ) Strict press (8/6/4/8/6/4 waves ) Every 1:30 minutes for 6 sets Metcon (4 Rounds for time) Every 4 minutes for 16...Read More
Great Woods Fitness & Performance – Circuit Training Warm Up & Mobility 3 minutes bike row or ski Banded Hamstring stretch Foam roll GROWTH & DEVELOPMENT Clean grip Deadlift (Waves every 2 minutes 8/6/4/8/6/4 ) Strict press (8/6/4/8/6/4 waves ) Every 2 mintues for 12 minutes Metcon (4 Rounds for time) Every 4 minutes for...Read More
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