10/30/21
Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Partner A: 25/20 Calorie Row
Partner B: 10 DB Plank Rows Per Arm/No Pushup
10 Yoga Pushups
20 Good Mornings
10 Wallballs With No Press
Metcon
A.: Metcon (AMRAP – Reps)
Teams Of 2 (1 Works/1 Rests)
2X10 Minute AMRAP’s/Rest 2 Minutes
10 Rope Climbs (Sub=20 Lying Rope Pulls)
20 DB Devil’s Press (40/25)
50/40 Calorie Row
Max Effort Wall Balls (20/14) With Time Remaining
Cool Down
*FOLLOW ROM WOD OR BELOW:
*Foam Roll Quads
*Pigeon Hold
*Cobra/Child’s Pose