Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2X:
5 BB Strict Press
10 Light Alternating KB Gorilla Rows
10 Ankle Pulses
20 Alternating Downward Dog Calf Raises
25 Jumping Jacks
Metcon
A.: Metcon (4 Rounds for time)
ALL PROGRAMS:
Every 7 Minutes For 28 Minutes Complete The Following:
8 Moderate Strict Press @ 20×1 Tempo
12 Alternating KB Gorilla Rows @ 20×1 Tempo
200 M Run
:30 OH BB Hold (Use Strict Press Weight)
100 M Double KB Farmers Carry
200 M Run
B.: Metcon (No Measure)
5X (:30 On/:30 Off)
Health/Function: Plank Hold
Performance (RX): Alternating Plank Hold
Competition/Sport: Practice Free Hand Standing Hold Or Walks
Cool Down
*KB Calf Smash
*Lying Shoulder Rotation
*Banded Elbow Opener
