Great Woods Fitness & Performance – Fitness Metcon (Checkmark) A. Push + Pull Superset 4 rounds: 10–12 DB bench or floor press 12–15 Chest-supported DB rows Rest 60 sec between rounds B. Shoulder + Arm Superset 3 rounds: 12 DB lateral raises 12 Hammer curls 12 Rope or banded tricep pushdowns Accessory Superset 3 rounds:...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 1 min bike 1 min row 1 min ski 1 min pec stretch X 2 sets, any order Performance/ Growth (Time) Are you Naughty or Nice? Athletes choice of Chipper or is 3 Rounds better for you? Naughty 1 Round 75 Hang Power Snatch...Read More