Great Woods Fitness & Performance – Fitness HIIT (Checkmark) “CARDIO LADDER — 6 ROUNDS” Work: :40 on / :20 off Rest 1:00 between each full round STATION 1 — Machine Sprint Row / Bike / Ski — rotate every round Goal: uncomfortable → push speed, not power STATION 2 — Box Step-Overs (no jump no...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Machine Into 2X 10 Air squat 10 glute bridges 10 push up Leg swings PVC pass thru PVC around the world Metcon (Time) buy-in 800m run (1000m Row/50 Calorie bike) Into For time 40 Calorie bike/50 Calorie row 50 Wallball 10/14 40 Deadlift...Read More