12/31/2020
Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Down+Back:
Frankenstein’s
Tip Toe Walk
Side Lunge
Power Skips
Buttkicks
High Knees
Karaoke Shuffle
+
30 Mountain Climbers/Leg
30 Jumping Jacks
Metcon
A.: “Spear” (AMRAP – Rounds and Reps)
20 Minute AMRAP:
300 M Run
8 Burpees
8 Over The Shoulder Ball Slams (50/30)
8 DB Push Press Right (50/30)
8 DB Push Press Left (50/30)
20 Ab Mat Sit Ups
Health/Function Option:
*Scale Weight
*1 Minute Rest After Each Round
At Home WOD
HOME: Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
200 M Run
6 Burpees
8 DB Push Press Per Arm
10 DB/KB Deadlift
12 Ab Mat Situps
Cool Down
FOLLOW ROM WOD OR BELOW:
*Banded Calf Distraction
*Cobra Pose/Child’s Pose
*LAX Ball Front Deltoid