WOD

Great Woods CrossFit – CrossFit Warm-up 5 Minutes of Cardio, then…. Every minute for 8 minutes, alternate between each station (2 rounds): Station 1 –... Read More

Great Woods CrossFit – CrossFit Warm-up 5 Minutes of Bike or Row, then…. 3 Rounds of: 10 Band Pull Aparts 10 Jumping Lunges or Reverse... Read More

Great Woods CrossFit – CrossFit Mobility Banded Overhead Distraction x 60 secs/side Twisted Cross x 60 secs/side 3D Hydrant Warm-up FITNESS 2 Rounds of: 50... Read More

Great Woods CrossFit – CrossFit Mobility Lizard Pose x 2 minutes/side Couch Stretch x 1 minute/side Warm-up 30 seconds of Assault Bike or Row 10... Read More

Great Woods CrossFit – CrossFit Warm-up 20 Toy Soldiers 20 Walking Quad Pulls 20 Hip Openers (10 Forward/10 Reverse) 20 High Knee Pulls -then- Partner... Read More

Great Woods CrossFit – CrossFit Warm-up 5 Minutes of Cardio, then… 2 Rounds of 30 sec Handstand Hold 10 Banded Passthroughs 20 Mountain Climbers (feet... Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of: 200 Meter Row Overhead Banded Pec Stretch x 30 secs/arm 10 Russian Kettlebell Swings 10 PVC... Read More

Great Woods CrossFit – CrossFit Warm-up 500 Meter Row, then…. 2 Rounds of: Samson Stretch w/ PVC Overhead x 20-30 secs Scorpion Stretch x 5... Read More

Great Woods CrossFit – CrossFit Warm-up 2 Rounds of: 25 Double Unders/50 Single Unders 20 PVC Around the Worlds 10 GHD/AbMat Sit-Ups 10 Strict Pull... Read More

Great Woods CrossFit – CrossFit Warm-up 20 Calories Bike or Row 20 Walking Quad Pulls 20 Toy Soldiers 20 PVC Passthroughs 10 Calories Bike or... Read More