1/15/2022

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Down+Back:

Knee To Chest

High Knees

Buttkicks

Power Skips

Karaoke Shuffle

+

20 Bar Kips

20 Scap Pulls

20 Good Mornings

10 Sampson Lunges Per Leg

Metcon

A.: Metcon (Time)

Teams Of 2 (1 Works/1 Rests)

*Wear Weighted Vest If You Have One*

10 Rounds:

10 Pullups (Subs=Banded Or Jumping/Ring Rows)

15 DB Goblet Squats (40/25)

20 Ab Mat Situps

300 M Run (Split Run 150 M Per Person)

Cool Down

FOLLOW ROM WOD OR BELOW:

*Banded Lat Distraction

*Banded Shoulder Sink

*BB Quad Smash