Great Woods Fitness & Performance – Fitness Metcon (Checkmark) Warm up 2 Sets easy pace :20 Line hops 10 Goblet squat 10 Push up 10 Hollow Rock 200m Ski erg 10 KB Swing 8 Super man ————————– EMOM 8:00 “Primer” 5 Power clean+ 5 Hang power clean 12 Wallball Box jump over 10 Calorie any...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility HAPPY BIRTHDAY PENNY 🎉 1 min light cardio (bike / row / ski / jog) 20 single or jump jack 10 air squats 10 push-ups 10 PVC good mornings 10 ring rows or banded rows 10 PVC pass-throughs + 10 PVC overhead squats X...Read More