WOD

Great Woods CrossFit – CrossFit Warm-up 5 Minutes of Cardio, then… 2 Rounds of 30 sec Handstand Hold 10 Banded Passthroughs 20 Mountain Climbers (feet... Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of: 200 Meter Row Overhead Banded Pec Stretch x 30 secs/arm 10 Russian Kettlebell Swings 10 PVC... Read More

Great Woods CrossFit – CrossFit Warm-up 500 Meter Row, then…. 2 Rounds of: Samson Stretch w/ PVC Overhead x 20-30 secs Scorpion Stretch x 5... Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of: 25 Double Unders/50 Single Unders 20 PVC Around the Worlds 10 GHD/AbMat Sit-Ups 10 Strict Pull... Read More

Great Woods CrossFit – CrossFit Warm-up 20 Calories Bike or Row 20 Walking Quad Pulls 20 Toy Soldiers 20 PVC Passthroughs 10 Calories Bike or... Read More

Great Woods CrossFit – CrossFit Warm-up For the following, while one partner is running 200 Meters, the other partner will perform the following movement until... Read More

Great Woods CrossFit – CrossFit Warm-up FITNESS 500 Meter Row, then… 20 PVC Passthroughs 20 Toy Soldiers 250 Meter Row 10 PVC Passthroughs 5 Inch... Read More

Great Woods CrossFit – CrossFit Warm-up 5 Minutes of light cardio, then… 3D Hydrant then…. 2 Rounds of: 10 KB Goblet Squats 10 GHD or... Read More

Great Woods CrossFit – CrossFit Mobility Banded Front Rack Stretch x 60 secs/side Banded Ankle Dorsiflexion x 60 secs/side Hip Hinge on Post x 60-90... Read More

Great Woods CrossFit – CrossFit Mobility Twisted Cross Stretch x 60 secs/side Overhead Banded Lat Stretch x 30 secs/side Warm-up 200 Meter Run Perfect Stretch... Read More