WOD

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 zone 1 Couch stretch Into 2x Banded lateral walks x Down and back... Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) 100 Wall ball SYNC with partner 500m Row /20 Cal bike 75 DB hang clean and... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Pec stretch Into Banded face pulls off rack x 15 Dead hang Scap... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2 Rounds — smooth pace, no rushing: 250m Row 10 Cals Ski 10 Air... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 min cardio Pec stretch Into Banded front rack opener Pvc pass thru PVC... Read More

Great Woods Fitness & Performance – CrossFit MURPH PREP (Time) -800m Run @6:00 Every 2:00 x 4 Rds: 6 Pull-ups 12 Push-ups 18 Squats -400m... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3 minutes cardio Couch stretch Banded hamstring stretch Free movement/ mobility for athlete Back... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 cardio Into Pec stretch Into Banded press Air squat Banded good morning Walking... Read More

Great Woods Fitness & Performance – CrossFit Metcon (AMRAP – Reps) 4 Rounds (5:00 per station) Rest 1:00 between stations Station 1 500m Ski Max... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into 2-3x Wall angels Wall squats Ring row Dead hang Scap push... Read More