WOD

Great Woods CrossFit – CrossFit Warm-up 5 Minutes of Rowing, then…. 2 Rounds of: 20 Toy Soldiers 10 GHD or AbMat Sit-Ups 20 Lunge w/... Read More

Great Woods CrossFit – CrossFit Warm-up 4 Stations 2 Rounds: 30 seconds on/30 seconds rest, of: Air Squats PVC Passthroughs Burpees Box Jumps Metcon Metcon... Read More

Great Woods CrossFit – CrossFit Warm-up FITNESS: 15 second assault Bike Sprint (100% effort) 50 ft. Single Arm DB Overhead Walk (switch arms at 25... Read More

Great Woods CrossFit – CrossFit Mobility Lacrosse Ball Upper Back Floss x 2 minutes Banded Child’s Pose x 30-60 secs/side Warm-up 7 Minute AMRAP of:... Read More

Great Woods CrossFit – CrossFit Warm-up Great Woods Warm-Up (No Measure) 2 Rounds of 10-15 reps of: Samson Stretch x 30 seconds Air Squats GHD... Read More

Great Woods CrossFit – CrossFit Mobility Banded PNF Hamstring x 10 reps each leg Banded Hip Flexor x 60 secs/side Banded Ankle Dorsiflexion x 60... Read More

Great Woods CrossFit – CrossFit Warm-up 400 Meter Run OR 500 Meter Row 5 minutes of Foam Roll, then…. Down & Back: Walking Quad Pull... Read More

Great Woods CrossFit – CrossFit Mobility 10 Minutes Stretch of Choice/Foam Roll Warm-up While one partner runs 200m, the other partner will perform the following... Read More

Great Woods CrossFit – CrossFit Warm-up 10 Calories Assault Bike 20 Air Squats 10 Scap Pull Ups + 20 sec Hang 5 Calories Assault Bike... Read More

Great Woods CrossFit – CrossFit Warm-up Warm-up (No Measure) 5 Minutes of Continuos Cardio (Row, Run, Bike or Combo) -then- 20 Toy Soldiers (Keep both... Read More