Great Woods Fitness & Performance – Circuit Training Conditioning (No Measure) 4 STATIONS Structure 2x through each station 60 secs each of first 3 movements then a 30 secs “max rep” movement _______________________________________ STATION # 1 Dumbbell Burpee + Devil’s Press Dumbbell Renegade Rows Row (200 Meters) Max Reps of jumping Jacks STATION # 2...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minute cardio + Pvc pass thru x 10-15 Pvc OHS x 10 10 Alt. Lunges 4-6 strict pull up or 8-10 ring row x 2 GROWTH & DEVELOPMENT and PERFORMANCE Metcon (No Measure) EMOM 12:00 1. 10/8 Calorie Bike 2. 10/8 Calorie Row...Read More