8/31/2021
Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
10/8 Calorie Bike
10 Alternating Elephant Toe Touch
10 DB High Pulls Per Arm
10 Good Mornings
20 Bar Kips
Metcon
Cool Down
FOLLOW ROM WOD OR BELOW:
*Pigeon
*Butterfly
*Hip Pails And Rails
A.: Metcon (AMRAP – Reps)
8 Rounds Of (:30 On/:30 Off) For Max Reps:
*Rotate Stations Every New Minute*
Health/Function
Station 1: Calorie Bike
Station 2: Alternating DB Snatch (Moderate Weight)
Station 3: Weighed Ab Mat Situps (25/15)
Station 4: Over The Shoulder Ball Slam (Moderate Weight)
Performance (RX)
Station 1: Toes 2 Bar
Station 2: Alternating DB Snatch (40/25)
Station 3: Calorie Bike
Station 4: Over The Shoulder Ball Slam (50/30)
Competition/Sport (RX+)
Station 1: Over The Shoulder Ball Slam (100/75)
Station 2: Calorie Bike
Station 3: Alternating DB Snatch (65/45)
Station 4: GHD Situps