Great Woods Fitness & Performance – Fitness Metcon (No Measure) Warm up- 2x 200m row/1:00 bike 10 DB deadlift 8 push up 10 air squat :30 plank ————————— :40 on :20 off 4 Stations, 3 Rounds at each station STATION 1: Rower Wallball Ski erg Burpee over Rower STATION 2: DB’s for all movements Front...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2 Sets 400m ski/Row or 20 Calorie bike 10 Air squat 10 Goblet squat 10/10 KB single arm overhead press :20 hollow row/ Hold Growth (AMRAP – Rounds and Reps) 35:00 on the clock: 500M row 30 DB snatch 20 Thruster 65/45 10 Burpee...Read More