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
