Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Partner 1: 300 M Row/Partner 2: OH Plate Hold; Then Switch
Partner 1: 12 Half Burpees/Partner 2: Wall Sit; Then Switch
Partner 1: 100 Feet Bear Crawl/Partner 2: Plank Hold; Then Switch
Partner 1: 8 Lunges Per Leg/Partner 2: Dead Hang Hold; Then Switch
Metcon
A.: Metcon (AMRAP – Reps)
Teams Of 2 (1 Works/1 Rests)
8 Minute AMRAP:
1000 M Row
Then W/ Remaining Time Left Complete The Following:
100 Air Squats
Max Effort Burpees W/ Remaining Time
-Rest 3 Minutes Between A+B-
B.: Metcon (AMRAP – Reps)
Teams Of 2 (1 Works/1 Rests)
8 Minute AMRAP:
1000 M Row
Then W/ Remaining Time Left Complete The Following:
70 Over The Shoulder Ball Slams (50/30)
Max Effort Hand Release Pushups
-Rest 3 Minutes Between B+C-
C.: Metcon (AMRAP – Reps)
Teams Of 2 (1 Works/1 Rests)
8 Minute AMRAP:
1000 M Row
Then W/ Remaining Time Left Complete The Following:
40 Toes 2 Bar (Knees To Elbow)
Max Effort OH Walking Lunge W/SlamBall (50/30)
Cool Down
* Couch Stretch Hold
* LAX BALL Shoulder
* Shoulder Pass Thru Hold
