12/28/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

A.: Metcon (Weight)

14 Minute EMOM:

Evens: 5 Clean And Jerk (60-65%) 1 RM

Odds: 30-40 Double Unders (:30 Jump Rope Singles)

B.: Metcon (No Measure)

14 Minutes EMOM:

Evens: :20-:30 Hollow Rocks (Plank Holds)

Odds: 9-12 Calorie Row

Cool Down

*Bar Elbow Sinks

*Pigeon

*Cobra/Child’s Pose