Great Woods Fitness & Performance – CrossFit Warm up 1:00 bike 1:00 ski Run 200 X 3 Metcon (Calories) Emom 40:00 0-1:00 Max calorie Row 1:00-3:00 200m Run 3:00-4:00 AMRAP 5 Wallball + 5 Toe to bar ( stop with 10 seconds to get on that rower) score is MAX calories over 10 setsScaled –...Read More

Great Woods Fitness & Performance – HIIT Warm Up 10:00 AMRAP 10 Plate Ground-to-Overhead 10 Alternating Reverse Lunges 10 Plank Shoulder Taps 10 Sit-Ups 100m Easy Run Sub: 8/6 Bike Calories HIIT – 6/23 (Checkmark) 3 Rounds – :40 work / :20 rest at each station Rest 1:00 between rounds Station 1: DB Deadlift +...Read More