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
