Great Woods Fitness & Performance – Fitness Warm Up & Mobility 2 Sets 1:00 cardio 10 Air squat 10 DB strict press 10 ring row 10 lunges 10 burpee Metcon (No Measure) STATIONS x 32:00 :45 work :15 transition 8 Stations 1. Max bike calorie 2. Max ski calorie 3. Single arm Devil press 4....Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into 2X Box pigeon stretch :30 per side DB in place lunges x 10 Dead hang Scap pull ups x 10 6 burpee to target Performance (Time) 3 Rounds for time : 35:00 CAP 100 Double under 30/24 Calorie bike 20 Burpee...Read More