Great Woods Fitness & Performance – Fitness Warm Up & Mobility 2-3 sets 10 Banded pull apart 10 PVC pass through 10 air squat 10/10 KB single leg RDL 8 push up to down dog :30 hollow rock or hold Strength (Checkmark) 4x every 4:00 10 DB seated shoulder press 3 seconds down each 12...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio into 3 Rounds: 250m row 10 wall balls 10 sit-ups 10 light KB swings Get faster each round – warm up but push the pace as you loosen up Metcon (8 Rounds for reps) “Cardio Chaos” EMOM x 40 min (rotate through):...Read More