WOD

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Any cardio Into 10 air squat 10 Banded pull apart 10 Banded good... Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) 10 Devils press Rest 1:00 10 Devils press 14 Box jump Rest 1:00 10 Devils press... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into 2X Wall squats and angels Scap pull ups Kipping swings Banded... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into 6-8:00 mobility Metcon (5 Rounds for calories) MAX CALORIES 5 SETS... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 3:00 Cardio Into Banded face pulls off rack x 15-20 Bent over DB flys... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility 2:00 bike 2:00 row 2:00 ski erg Foam roll + mobility (5-10 min) Metcon... Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) With your partner Both complete in Waterfall style: 21 Row 15 Bike 9 Ski Into, splitting... Read More

Great Woods Fitness & Performance – CrossFit Metcon (4 Rounds for time) 4 sets 250m Row 5 DB hang clean and jerk 50/35 (5 each... Read More

Great Woods Fitness & Performance – CrossFit Metcon (Time) For time: 75/60 cal bike 30 bar facing burpee 75/60 cal bike 30 burpee box jump... Read More

Great Woods Fitness & Performance – CrossFit Warm Up & Mobility Cardio Banded shoulder stretch Free stretch Metcon (Weight) AMRAP 20:00 50 Power clean 95/65... Read More