Great Woods Fitness & Performance – Fitness AMRAPS (5 Rounds for reps) 3:00 AMRAP 1:00 Rest 5x 4:00 work Rounds 1/3/5 6 Burpee 10 Goblet squat 10 DB dual push press 6 Calorie any machine Rounds 2/4 15 Double (30 Single under) 10 KB Swing 10 Box jump over 6 DB dual Thruster into 4-minute...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2 rounds 6 Calorie any machine 6 medball front squats 6 medball thrusters 6 box step-ups (each leg) 4 hanging knee raises or strict leg raises 4 slow burpees Performance (AMRAP – Rounds and Reps) 30:00 AMRAP 500m Row 20 Hang clean and jerk...Read More