Great Woods Fitness & Performance – Fitness Warm Up & Mobility 3 Rounds (move steadily, not for time): 10 banded pull-aparts 10 PVC pass-throughs 10 alternating lunges 10 glute bridges 10 empty barbell RDLs 8 tempo goblet squats (3-sec down, 1-sec hold) Metcon (Checkmark) Format: 4 Stations (8 min each) 2 people per station (can...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into :45 ski 10 Wall squat 10 Wall angels 20 hollow rocks :45 bike X 2 rounds @ warm up pace Performance/Growth (AMRAP – Rounds and Reps) 30:00 AMRAP 500m Row 25 Wallball 20/14 200m Run 20 Alt DB Hang clean and...Read More