WOD

Great Woods CrossFit – CrossFit Warm-up 3 Rounds of: Banded Passthroughs x 10 reps Back Squats x 10 reps (while driving elbows forward) 5 Scap... Read More

Great Woods CrossFit – CrossFit Warm-up Every minute, for 9 minutes, alternate between (3 rounds): 1: 10 Kettlebell Swings (focus on hinging at the hip,... Read More

Great Woods CrossFit – CrossFit Warm-up 10-8-6-4-2 reps of: Calories on Assault Bike or Rower Push-Ups Banded Face Pulls Barbell Z-Press (Performance add 20 Double... Read More

Great Woods CrossFit – CrossFit Warm-up 500 Meter Row (5 second recovery on every pull), then… 2 Rounds of: 10 KB Goblet Squats 5 Push... Read More

Great Woods CrossFit – CrossFit Warm-up For the following warm-up, one partner will row whole the other partner performs the corresponding movement until the partner... Read More

Great Woods CrossFit – CrossFit Warm-up 5 Min of Cardio, then… Samson Stretch w/ PVC x 30 seconds (each side) 10 Leg Swings (front to... Read More

Great Woods CrossFit – CrossFit Warm-up 750 Meter Row (increase intensity every 250 Meters) Rest 2 minutes, then… 250 Meter Row @ 100% effort Rest... Read More

Great Woods CrossFit – CrossFit Warm-up 30 seconds of Jump Rope (Singles/Doubles) 20 PVC Around-the-Worlds (10 each direction) 30 seconds of Jump Rope 20 Glute... Read More

Great Woods CrossFit – CrossFit Warm-up 5 Minutes of Cardio –then– DOWN & BACK of: High Knee Pull to Low Lunge Toy Soldiers Quad Pull... Read More

Great Woods CrossFit – CrossFit Mobility 2 Rounds of: PVC Passthroughs x 15 reps Skin the Cat Stretch x 30-45 seconds Warm-up 2 Rounds of:... Read More