Great Woods Fitness & Performance – CrossFit Warm up Cardio into Free stretch Metcon (6 Rounds for time ↓ shorter is better) Every 5:00 10 chest to bar 10 burpee 25 double under 2 rope climb X 30:00 Growth (6 Rounds for time ↓ shorter is better) Every 5:00 10 Calorie row 50 single unders...Read More

Great Woods Fitness & Performance – HYROX Training Warm up 2 Rounds Easy: 200m easy jog or 1:00 machine 10 air squats 10 walking lunges 10 glute bridges 10 scap push-ups 10 sit-ups 10 light kettlebell deadlifts or good mornings :20 high plank Welcome to Hyrox (Time) 4 Rounds For Time 200m run 15 wall...Read More