Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
1 Minute Bear Crawl
1 Minute Jump Rope Singles
1 Minute Row
*Increase Pace Each Round
Metcon
A.: Metcon (No Measure)
3X:
Max Effort Handstand Hold; Rest 2 Minutes
Health/Function:
Wall Walk Hold
Rx+= Handstand Walk Practice For 8 Minutes
B.: Metcon (AMRAP – Reps)
3 Rounds:
1 Minute Max Effort Calorie Row
1 Minute Max Effort Alternating DB Power Snatch (40/25)
1 Minute Max Effort Calorie Row
1 Minute Max Effort Thrusters (45/35)
1 Minute Max Effort Calorie Row
-Rest 3 Minutes-
Cool Down
*Multi Direction Cobra/Childs Pose
*Oblique Opener
*Grasshopper Hold
