WOD

Great Woods CrossFit – CrossFit Mobility 20 PVC Passthroughs 3D Hydrant Wall Angels x 10 reps Warm-up Every minute for 8 minutes (2 sets), alternate... Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of: 250 Meter Row Russian Kettlebell Swings x 15 reps Kip Swings x 10 reps Mobility Wrist... Read More

Great Woods CrossFit – CrossFit Warm-up 20/15 Calories on Rower 20 Air Squats 10 Wall-Balls 5 Burpees-Over-Rower Rest 2 minutes 15/10 Calories on Assault Bike... Read More

Great Woods CrossFit – CrossFit Warm-up 200 Meter Run –then– 2 Rounds of: Samson Stretch 30 seconds (each side) 10 reps each of: Overhead Squats... Read More

Great Woods CrossFit – CrossFit Warm-up Strength & Accessory Mobility 1. Loaded Overhead Lat Stretch x 15-20 reps 2. Hip Hinge Hamstring x 10 reps... Read More

Great Woods CrossFit – CrossFit Warm-up Three Rounds of: 250 Meter Row 10 Barbell Good Morning 10 PVC Around the World 10 Jumping Lunges/Reverse Lunges... Read More

Great Woods CrossFit – CrossFit Warm-up 3 Minutes Bike/Row –then– DOWN & BACK Walking Quad Pull Toy Soldiers Lateral Lunge Hip Openers (Forward & Reverse)... Read More

Great Woods CrossFit – CrossFit Warm-up A. 200 Meter Run –then– Perfect Stretch x 10 reps Lateral Lunge x 10 reps Leg Swings x 10... Read More

Great Woods CrossFit – CrossFit Warm-up 5 Minutes of Monostructural Work (Bike, Row, Run, Jump Rope) –then– Toy Soldiers x 20 reps Inch Worms x... Read More

Great Woods CrossFit – CrossFit Mobility Loaded Overhead Lat Stretch x 15-20 reps 20 secs Supinated Grip hang from bar 20 PVC Passthroughs Strength &... Read More