Great Woods CrossFit – CrossFit Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Strength & Accessory Fitness Three sets of: Back Squat x 8-10 reps @ 3011 Rest 45 seconds Ring Rows x 10-12 reps @ 2111 Rest 45...Read More