WOD

Great Woods CrossFit – CrossFit Mobility Banded Hip Flexor Stretch x 60 sec/side Banded Overhead Anterior Pec Stretch x 60 sec/side Warm-up 60 sec Assault... Read More

Great Woods CrossFit – CrossFit Mobility Banded Front Rack Stretch x 60 sec/side Lizard Stretch x 2 min/side Warm-up 3 Minute Cardio Warm Up, then…... Read More

Great Woods CrossFit – CrossFit Warm-up 20 sec Assault Bike Sprint 20 PVC Passthroughs 20 sec Hang from Pul-Up Bar 20 sec Row Sprint 10... Read More

Great Woods CrossFit – CrossFit Warm-up 5 Minute Cardio Warm Up, then… 20 Leg Swings w/ each leg (side to side, front to back) 20... Read More

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