Great Woods Fitness & Performance – Fitness Metcon (Checkmark) Part A 8 rounds :20 ON / :10 OFF (rotate stations every 2 rounds) Stations: 1. Wall balls 2. Dumbbell snatch (alternating) 3. Box jumps / step-ups 4. Battle ropes Score = total reps across Part B As many rounds as possible in 12 minutes: 10...Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Banded shoulder stretch + Deadhang Scap pull ups PVC pass thru PVC OHS Child pose x 2 Metcon (Checkmark) EMOM 16:00 1- 6 Power Snatch + 6 OHS @ 115/85 2- 10-12 C2B Pull-up 3- 8-10 HSPU ( 25-50ft HS walk) 4-...Read More