Great Woods Fitness & Performance – Fitness Metcon (Checkmark) WARM-up 2 Rounds (easy → moderate): 30 sec Bike or Row 10 Air Squat 8 Push-ups (incline if needed) 10 DB Deadlifts (light) 20 sec Plank 🔥:45 work / 🔥:15 rest x 4 STATION 1 – MACHINE Bike/Row or Ski Goal: Hard but sustainable pace STATION...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Performance (AMRAP – Rounds and Reps) 12:00 AMRAP 250 Row 10 (5/5) DB hang clean and jerk 15 Wallball -2:00 rest 12:00 AMRAP 250 Ski 15 KB swing 10 Box jump -2:00 rest 12:00 AMRAP 40 Double under 10 DB snatch 10 Burpee over...Read More