Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minute cardio into Couch stretch Banded Hamstring stretch + Barbell RDL x 10 reps Air squat x 15 Reps Super man stretch x 5 reps x 2 Deadlift (0-6:00 Building to a heavy set of 3 reps **Goal is heavier than last weeks...Read More

Great Woods Fitness & Performance – Fitness Metcon (No Measure) GROUP 1 T Bar rows Seated Banded PVC Lat pull downs Feet Elevated ring rows GROUP 2 Belt Squats DB Overhead walking lunges Zercher squats GROUP 3 Yoke Carries Sand Bag cleans Fat Bar OH Carries GROUP 4 Barbell Curls Barbell Upright rows Barbell Skull...Read More