Great Woods Fitness & Performance – Fitness Warm Up & Mobility 3 Sets 10 air squat 10 push up 10 ring row 10 KB swing :30 plank Metcon (Checkmark) 5 sets :45 work :15 rest x 5 stations 1- DB front squat (quad/core) 2- DB renegade row (back/core) 3- Russian KB swing (posterior chain) 4-...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets 250M row 10 air squat 10 push up 10 step up 8 Calorie bike Performance (Time) 3 sets 500m Row 400m Run 40 Wallball 20/14 30 KB Swing 53/35 20 HSPU 10 Burpee Box jump over 24/20 400m Run40:00 CAP Growth (Time)...Read More