Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Minute cardio into Banded Hamstring Stretch into BB RDL x 15 Banded Good morning x 15 Pigeon Stretch x 1:00 each side into DEADLIFT points of performance Deadlift (0-6:00 Build up to a heavy set of 5 into Every :90 seconds 5×5 @...Read More

Great Woods Fitness & Performance – Fitness Conditioning A. Every 2:00 Calories any machine x 3 Sets ————————————— B. Plate lateral raises :10 HOLD Presses :10 HOLD Arm circles :10 HOLD 4X ———————————– C. Upright rows Bent over flys Hammer curls ————————————- D. Renegade rows Goblet squat Reverse curtsy lunges Plank on DB 1:00 rest...Read More