Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
5 1/2 Burpees
5 Light DB Push Press Right+Left
5 Jumping Air Squats
10 Good Mornings
:20 Plank Hold
125 M Run
*Increase Pace Each Round
Metcon
A.: “Spear” (AMRAP – Rounds and Reps)
20 Minute AMRAP:
300 M Run
8 Burpees
8 Over The Shoulder Ball Slams (50/30)
8 DB Push Press Right (50/30)
8 DB Push Press Left (50/30)
20 Ab Mat Sit Ups
Health/Function Option:
*Scale Weight
*1 Minute Rest After Each Round
B.: Metcon (No Measure)
4 Rounds:
Max Effort Hand Stand Hold; Rest 2 Minutes
*RX+=Hand Stand Walk Practice For 8 Minutes
*Health/Function=Wall Walk To Challenging Height And Hold
Cool Down
*Lying Shoulder Rotation
*Butterfly
*Pigeon
