WOD

Great Woods CrossFit – CrossFit Warm-up Perfect Stretch x 8 reps (4 each side) Push-Up to Inch Worm x 8 reps Walking Quad Stretch x... Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds: 200 Meter Run 10 Barbell/Dumbbell Strict Press 10 Jump Squats 10 Barbell/Dumbbell Push Press 10 Supermans 20-30... Read More

Great Woods CrossFit – CrossFit Warm-up 3 Rounds of: Banded Passthroughs x 10 reps Back Squats x 10 reps (while driving elbows forward) 5 Scap... Read More

Great Woods CrossFit – CrossFit Warm-up Every minute, for 9 minutes, alternate between (3 rounds): 1: 10 Kettlebell Swings (focus on hinging at the hip,... Read More

Great Woods CrossFit – CrossFit Warm-up 10-8-6-4-2 reps of: Calories on Assault Bike or Rower Push-Ups Banded Face Pulls Barbell Z-Press (Performance add 20 Double... Read More

Great Woods CrossFit – CrossFit Warm-up 500 Meter Row (5 second recovery on every pull), then… 2 Rounds of: 10 KB Goblet Squats 5 Push... Read More

Great Woods CrossFit – CrossFit Warm-up For the following warm-up, one partner will row whole the other partner performs the corresponding movement until the partner... Read More

Great Woods CrossFit – CrossFit Warm-up 5 Min of Cardio, then… Samson Stretch w/ PVC x 30 seconds (each side) 10 Leg Swings (front to... Read More

Great Woods CrossFit – CrossFit Warm-up 750 Meter Row (increase intensity every 250 Meters) Rest 2 minutes, then… 250 Meter Row @ 100% effort Rest... Read More

Great Woods CrossFit – CrossFit Warm-up 30 seconds of Jump Rope (Singles/Doubles) 20 PVC Around-the-Worlds (10 each direction) 30 seconds of Jump Rope 20 Glute... Read More