7/20/2022

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

30/24 (Increase Pace Each 10/8)

+

10 Alternating Cat/Camel Poses

10 Alternating Side Plank Openers

20 Shoulder Taps

:30 Handstand Hold Or Plank Hold

+

3X6 Reps Of Alternating DB/KB Snatches (Increase Weight Each Set)

Metcon

A.: Metcon (Calories)

3X8 Minute AMRAP’s/Rest 4 Minutes Between AMRAP’s

*Busy Classes Stagger 3 Minutes*

Health/Function

25/20 Calorie Row

8 DB Hang Snatch Right

8 DB Hang Snatch Left

100 Feet Bear Crawl

250 M Run

Max Effort Calorie Row With Time Remaining

Performance (RX)

30/24 Calorie Row

16 Alternating DB Snatch (50/35)

5 Wall Walks

300 M Run

Max Effort Calorie Row With Time Remaining

Competition/Sport (RX+)

36/30 Calorie Row

16 Alternating KB Snatch (2.0/1.5)

100 Feet HS Walk

400 M Run

Max Effort Calorie Row With Time Remaining

Cool Down

*Banded Shoulder Distraction

*Banded Ankle Distraction

*Cobra/Child’s Pose Hold