WOD

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

Great Woods CrossFit – CrossFit Warm-up 500 Meter Row, then…. FITNESS: 3 Rounds of: 10 Glute Bridges 10 PVC Around the Worlds (5 each side)... Read More

Great Woods CrossFit – CrossFit Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC... Read More

Great Woods CrossFit – CrossFit Mobility 60 seconds each side for the following: Banded Overhead Distraction PNF Banded Hamstring Banded Ankle Dorsiflexion on plate Warm-up... Read More

Great Woods CrossFit – CrossFit Warm-up 250 Meter Row, then… –then– 10 reps each of: Perfect Stretch Walking Quad Pulls Scap Pull Ups PVC Passthroughs... Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of: 30 secs sprint on Rower/Assault Bike 10 Ring Rows 10 Walking Lunges 10 Push Ups -Rest... Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of: 10/7 Calories on Assault Bike 10 Plank to Down Dog 10 PVC Passthroughs 2 Turkish Get-Ups... Read More

Great Woods CrossFit – CrossFit Warm-up Every 2 minutes for 8 minutes, alternate between: 250 Meter Row/200 Meter Run 10 Burpees/Burpee Box Jumps 10 Box... Read More

Great Woods CrossFit – CrossFit Warm-up 500 Meter Row –then– 2 Rounds of: 15 PVC Passthroughs 10 Leg Swings (each side) 100′ Waiters + Farmer’s... Read More

Great Woods CrossFit – CrossFit Warm-up 200 Meter Run –then– DOWN & BACK Walking Quad Pull Toy Soldiers Hip Openers 2 Air Squats + Broad... Read More