Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Partner A: Row 5 Calorie Easy/Moderate/Fast
Partner B: Down+ Back Items
Elephant Toe Touch
Knee To Chest
Side Lunges
Buttkicks
High Knees
Karaoke Shuffle
Metcon
A.: Metcon (AMRAP – Reps)
Teams Of 2 (1 Works/1 Rests)
*As Many Reps As Possible
Max Effort In 1 Minute Shoulder To Overhead (115/75)
Max Effort In 3 Minutes Hang Power Cleans (115/75)
Max Effort Wall Balls (20/14) In 5 Minutes
Max Effort Calorie Row In 7 Minutes
-Rest 1 Minute Between Each Station-
Cool Down
*Couch Stretch
*Banded Elbow Opener
*Pigeon
