Great Woods Fitness & Performance – Fitness Metcon (Checkmark) Warm up 6:00 AMRAP :30 any machine 10 air squat 10 lunges :30 any machine 10 push up 10 banded pull apart 10 bb RDL 5 Sets 1- AMRAP: 10 DB front squat + 10 DB reverse lunges 2- 10 Calorie row or ski 3- AMRAP:...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 Sets :45 bike row ski Scap pull up 6-8 Kipping swings x 6-8 Wall squat glides x 8 (sit in a wall squat and perform wall angels) Single arm DB hang clean and jerk x 4/4 Burpee x 5 Performance (AMRAP – Reps)...Read More