Great Woods Fitness & Performance – Circuit Training Metcon (No Measure) 4 STATIONS 1st time through: 6 min to complete A, B, C & D w/ 60 sec rest/transition 3 minute recovery, then… 2nd time through: 3 min to complete A & B w/ 30 sec rest/transition __________________________________________ STATION #1 A. 30 Burpees over Dumbbell...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio banded shoulder stretch mobility of choice Growth & Development (Time) 3 Sets of the following: A. 8 Lateral Burpee 6 Deadlift 135/95 8/6 Calorie Ski 6 Deadlift 8/6 Calorie bike -3 minutes rest – B. 60 Single under ( 30 double) 12...Read More