Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into Free stretch Growth (Time) 20:00 AMRAP 2 Rounds 10 Thruster 75/55 16 Hanging knee raises 8 Devil press x 2DB Into 2 Rounds 10 Front rack lunges 16 Wallball/ Goblet squat 8 Lateral burpee @ 25:00 For time: 60 Calorie row...Read More

Great Woods Fitness & Performance – HIIT HIIT (Checkmark) :20 on :10 off 3X Straight arm banded lat pull down Dead hang DB strict press Monster band side steps Wall sit hold + 3:00 bike max cals ————————————————- 3X Bent over reverse DB fly Banded pull ups (strict) DB dual bent over rows Banded pull...Read More