Great Woods Fitness & Performance – Fitness Metcon (Checkmark) WARMUP 2 rounds: 1:00 row 10 Air squats 10 Push-ups (incline scale) 10 Sit-ups 10 Step back lunges 10 Glute bridges 10 Banded pull-aparts 20 sec hollow hold Alternating EMOM (5 rounds): Min 1: 10 DB Thrusters (moderate, unbroken) Min 2: 8–10 Burpees (fast but smooth)...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2 Sets 1:00 Ski 10 banded pass-throughs 10 banded pull-aparts 10 scap push-ups 10 scap pull-ups (or ring hangs w/ active shoulders) 1:00 Bile 20–30 sec hollow hold 10-15 sec arch hold 4-6slow inchworms (pause in plank) 20–30 sec active hang on rig Emom...Read More