Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
General Warm Up:
Down+Back The Following:
Knee To Chest Hold
Hip Circles
Sampson Lunge
Buttkicks
Power Skips
Karaoke Shuffle
Specific Warm Up:
2X:
5 Wall Ball Squats (No Toss)
10 Deadlifts (Light Weight 1st Set; Heavier 2nd Set)
20 Lateral BB Hops
5 Reps Practice Partner Ab Mat Situps W/ Ball
Metcon
A.: Metcon (AMRAP – Reps)
Teams Of 2 (1 Works/1 Rests; Except On Ab Mat Situps)
3 Rounds:
2 Minute Max Effort Reps Deadlifts (155/105)
2 Minute Max Effort Reps Lateral BB Burpees
2 Minute Max Effort Reps Wall Balls (20/14)
2 Minute Max Effort Reps Ab Mat Situps Toss To Partner W/ Med Ball
-Rest 1 Minute Between Rounds-
Cool Down
*BB Quad Smash
*Elephant Toe Hold
*LAX Ball Anterior Deltoid
