Great Woods Fitness & Performance – Fitness Aesthetic “CrossFit” (No Measure) 2X 12 Goblet squat 3 second down 12 DB RDL 3 second down 12 Glute bridge 3 second squeeze @ top 1:00 rest 2X 12 DB shoulder press 3 seconds down 12 DB floor press 3 seconds down 12 Dual DB row 3 seconds...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 1:00 easy machine (row/bike/ski) 8 Wall squats 8 Wall angels 6 Inch-worms (no push-up) 8 Slow burpees Repeat 2x 5 Scap pull-ups 3–5 Kip swings 4-6 HSPU *** 3 Small sets of ring rows for scaled athletes 2-3x Performance (6 Rounds for time) Repeats...Read More