1/30/2021
Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Partner A: 20/16 Calorie Row
Partner B: 10 Alternating Child’s/Cobra Pose
10 Side Plank Openers
10 Grasshoppers (5/Leg)
10 Elephant Toe Touch
10 Empty Bar Push Press
Metcon
A: Metcon (AMRAP – Reps)
Teams Of 2 (1 Works/1 Rests)
4 Rounds:
1 Minute Max Effort Ground To Overhead (95/65)
1 Minute Max Effort Calorie Row
1 Minute Max Effort Over The Shoulder Ball Slam (50/30)
1 Minute Max Effort Calorie Row
-Rest 1 Minute-