WOD

Great Woods CrossFit – CrossFit Warm-up 3 Minutes of Assault Bike, then.. 10 Leg Swings/leg (forward, back, left, right) 20 Air Squats 20 Walking Lunges... Read More

Great Woods CrossFit – CrossFit Mobility Twisted Cross x 60 secs/side Hip Hinge Leg Swings x 60 sec/side Warm-up 3 Rounds of: 250 Meter Row... Read More

Great Woods CrossFit – CrossFit Warm-up 5 Minutes of Rowing @ conversational pace, then… 20 Toy Soldiers 20 AbMat Sit-Ups 20 Air Squats 10 Inch... Read More

Great Woods CrossFit – CrossFit Warm-up Performed with a partner, one rowing 10 calories and the other performing one of the assigned movements. After both... Read More

Great Woods CrossFit – CrossFit Mobility Banded Hip Flexor Stretch x 60 sec/side Banded Overhead Anterior Pec Stretch x 60 sec/side Warm-up 60 sec Assault... Read More

Great Woods CrossFit – CrossFit Mobility Banded Front Rack Stretch x 60 sec/side Lizard Stretch x 2 min/side Warm-up 3 Minute Cardio Warm Up, then…... Read More

Great Woods CrossFit – CrossFit Warm-up 20 sec Assault Bike Sprint 20 PVC Passthroughs 20 sec Hang from Pul-Up Bar 20 sec Row Sprint 10... Read More

Great Woods CrossFit – CrossFit Warm-up 5 Minute Cardio Warm Up, then… 20 Leg Swings w/ each leg (side to side, front to back) 20... Read More

Great Woods CrossFit – CrossFit Mobility Overhead Lat Stretch x 15 reps Skin the Cat x 60 secs Seated Forward Fold x 2 min Warm-up... Read More

Great Woods CrossFit – CrossFit Warm-up Metcon Fitn: Metcon (Time) In teams of two, alternate tasks to complete 10 rounds, for time, of: 21 Kettlebell... Read More