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
