Great Woods Fitness & Performance – Fitness Metcon (Checkmark) 1:00 in each stretch Hamstring stretch Pec doorway stretch Light banded good morning 10 deep belly breaths in child’s pose 3 sets each station · 45 seconds on / 15 seconds transition Station 1: Posterior Chain Romanian deadlifts (barbell or DBs) DB Hip thrusts Station 2:...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into Free stretch mobility 6-8:00 Performance (Time) 10 RFT 8(4/4) DB hang clean and jerk 50/35 6 Bike Calorie 4 Burpee box jump over 24/20 5:00 off 10 RFT 8 DB Step over x 2 DB 50/35 32 Double under 4 G2OH...Read More