WOD

Great Woods CrossFit – CrossFit Mobility Overhead Lat Stretch x 15 reps Skin the Cat x 60 secs Seated Forward Fold x 2 min Warm-up... Read More

Great Woods CrossFit – CrossFit Warm-up Metcon Fitn: Metcon (Time) In teams of two, alternate tasks to complete 10 rounds, for time, of: 21 Kettlebell... Read More

Great Woods CrossFit – CrossFit Warm-up FITNESS 3 Rounds of: 250 Meter Row/0.4km bike 5 Single Arm Ring Row (each side) 20 Toy Soldiers 20... Read More

Great Woods CrossFit – CrossFit Warm-up 1000 Meter Row @50-75% effort (focus on getting long strides each rep and slow recovery), then.. FITNESS 2 Rounds... Read More

Great Woods CrossFit – CrossFit Warm-up 5 minutes of cardio (Bike, Row, Jump Rope, etc), then… 5 Burpees 10 Air Squats 10 PVC Passthroughs 10... Read More

Great Woods CrossFit – CrossFit Mobility Twisted Cross x 60 secs/side Seated Forward Fold x 2 minutes Warm-up 500 Meter Row 20 Push Ups 20... Read More

Great Woods CrossFit – CrossFit Warm-up 5 Minute Cardio Warm Up, then… 10 Leg Swings w/ each leg (side to side, front to back) 10... Read More

Great Woods CrossFit – CrossFit Metcon Warm-up 200 Meter Jog 20 Leg Swings (each leg, each direction, so 80 reps total) 20 Air Squats 20... Read More

Great Woods CrossFit – CrossFit Warm-up 3 minutes of Cardio, then… 2 Rounds of: 10 PVC Passthroughs 10 Squat Jumps 10 Band Pull-Aparts 10 Scorpions... Read More

Great Woods CrossFit – CrossFit Metcon Warm-up Every minute for 10 minutes, Partner A performs 30 second bike/row sprint and Partner B performs one movement... Read More