WOD

Great Woods CrossFit – CrossFit Mobility Banded Tricep Stretch x 60 secs/side Kettlebell Lat Stretch x 60 secs Ankle Dorsiflexion on Plate x 60 secs/side... Read More

Great Woods CrossFit – CrossFit Warm-up 500/350 Meter Row, then…. DOWN & BACK Toy Soldiers Quad Pull Lunge w/ Twist Hip Openers/Reverse Lateral Shuffle High... Read More

Great Woods CrossFit – Beginners/On-Ramp Mobility Kettlebell Lat Stretch Dragon Pose x 90 secs/side 10 Scap Pull-Ups Warm-up 2 Rounds of: 250 Meter Row 20... Read More

Great Woods CrossFit – CrossFit Warm-up FITNESS: 2 Rounds of: Leg Swings x 10 reps (each side) Wide Grip Kip Swings x 10 reps Hip... Read More

Great Woods CrossFit – CrossFit Mobility Couch Stretch Calf/Ankle on plate 3D Hydrant Banded Pec Warm-up 2 Rounds of: 200 Meter Run 12 Goblet Squats... Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of: 10/7 Calorie on Assault Bike or 15/10 Calories on Rower 10 Bulgarian Split Squats (each leg)... Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of: 250 Meter Row 10 PVC Passthroughs 5 Inch Worms 30 sec Plank Strength & Accessory Fitness... Read More

Great Woods CrossFit – CrossFit Mobility 60 secs each side of: Overhead Band Distraction Banded Front Rack Banded Hip Flexor Warm-up 2 Rounds: 20s on/10s... Read More

Great Woods CrossFit – CrossFit Warm-up 400 Meter Run 10 Air Squats 5 Scap Pull-Ups 5 Strict Pull-Ups 5 Kip Swings Rest 2 mins then…... Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of 20 secs Sprint on Assault Bike 5 Reps of Bear Complex* (empty barbell) 20-30 secs Plank... Read More