Great Woods Fitness & Performance – Fitness Warm Up & Mobility 2 Rounds: 30 sec Banded Monster Walks (forward/back) 10 DB Sumo Deadlift High-Pull technique only, light 12 Ring Rows (tempo: 2-sec pause at top) 12 Reverse Lunges (bodyweight) 20 sec Glute Squeeze Bridge Hold Metcon (Checkmark) A — Legs & Glutes x 5 sets...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Bike/Row/Ski Athlete foam roll/mobility work Growth (No Measure) Every 2:00 x 10:00 10 Calorie Row 10 lateral Burpee over the rower @ 15:00 – 22:00 AMRAP 7 7 Front squat 75/55..65/45 12 Ring row 7 Bike Calorie @ 25:00 – 39:00 AMRAP 14:00...Read More