7/30/2022

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

15 Minutes To Warm Up:

300 M Run

+

6 Yoga Pushups

9 Half Burpees

12 Lateral Hops

15 Ring Kips

+

10 Empty BB Power Snatch

10 Empty BB Push Press

+

Find WOD Weight

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

Teams Of 2 (1 Works/1 Rests)

26 Minute AMRAP:

12 Power Snatch (95/65)

16 Lateral Burpees

400 M Run (200 M Splits)

20 Push Press (95/65)

24 Toes 2 Rings (Sub=Knees To Elbows)

400 M Run (200 M Splits)

Cool Down

*Foam Roll Quads

*Hip CAR Hold @ 90 Degrees

*Broken Toe