WOD

Great Woods CrossFit – CrossFit Warm-up Three Rounds of: 10 Jumping Lunges/Reverse Lunges 10 Scapular Pull-Ups 20 secs Side Plank (each side) Strength & Accessory... Read More

Great Woods CrossFit – CrossFit Warm-up 20 Jumping Jacks 20 Air Squats 20 Secs Bar Hang (Supinated) 20 Mountain Climbers 10 Jumping Jacks 10 Air... Read More

Great Woods CrossFit – CrossFit Mobility Seated Forward Fold x 90-120 secs Calf Pedal x 30 reps (15 each side) Scap Pull-Ups x 10 reps... Read More

Great Woods CrossFit – CrossFit Mobility Kettlebell Front Rack x 60 sec/arm Wrist Stretch (on all fours) 20 Slow PVC Passthroughs 20-30 secs Hang from... Read More

Great Woods CrossFit – CrossFit   Warm-up 3 Rounds of: 10 Calorie Row 5 Lift Offs w/ 2 sec pause (Mid Shin to Knee) 5... Read More

Great Woods CrossFit – CrossFit   Mobility Banded Front Rack x 60 secs/side Banded Hip Flexor x 60 secs/side -then- 2 Rounds of 5 reps... Read More

Great Woods CrossFit – CrossFit Mobility Foam Roll x 5 minutes (quads, hamstrings, lats) Cat-Cow Stretch x 10 reps Ankle Dorsiflexion x 60 secs/side Warm-up... Read More

Great Woods CrossFit – CrossFit Mobility Kettelbell Front Rack x 60 sec/side Baby Makers w/ twist x 10 reps (5 each side) 3D Hydrant Warm-up... Read More