Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2X:
9 Calorie Row
7 Single Leg DB DL Per Leg
5 Grasshoppers Per Leg
3 Jumping Lunges Per Leg
1 Sled Push Down And Back
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
24 Minute AMRAP:
30/24 Calorie Row
15 Wall Balls (20/14)(Rx+=30/20)
12 Alternating DB Snatch (50/30)
9 T2B (RX+=GHD’s)
B.: Metcon (No Measure)
3 Rounds:
:30 Hand Stand Hold
-Rest :30-
50 Feet Upside Down KB/DB Walk Left Hand
50 Feet Upside Down KB/DB Walk Right Hand
-Rest :30-
RX+ Option:
Accumulate 100-150 Feet Handstand Walks
Cool Down
*Foam Roll Quads
*Banded Shoulder Pulls
*Pigeon
