Great Woods CrossFit – CrossFit Mobility Front Rack Stretch on Rack x 5 sets of 10 secs Doorway Pec Stretch x 60 secs/side Dragon Pose x 60-90 secs/side Warm-up Walking Quad Pull High Knee Pull Spider Man Lunge w/ Twist Burpee Broad Jump High Knees Butt Kicks Accessory/Strength Fitness Four sets of: Goblet Squat x...Read More

Great Woods CrossFit – CrossFit Warm-up 10 Minute AMRAP: 250m Row 5 Baby Makers 10 Ring Rows 5 Push Ups 10 Banded Passthroughs Partner WOD Metcon (Time) In teams of two, partners alternate rounds to complete five rounds EACH of: 500m/350m Row 10 Dumbbell Man-Makers* F: 10-20 lbs M: 25-35 lbs *1 Rep = Row...Read More

Great Woods CrossFit – CrossFit Mobility Overhead Anterior Pec Stretch x 45-60 sec/side Banded Straddle Stretch x 60-120 secs -then- 2 Rounds of: 15 PVC Passthroughs 20 sec Hang Warm-up Fitness: 3 Rounds of: 250m Row 5 Ring Rows @ 3111 5 Push Ups @ 30X1 10 Alternating Dumbbell Snatches Performance: 5 Reps of each:...Read More

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