Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
10 Alternate Cobra/Child’s Pose
10 Elbow Openers
10 Side Plank Openers
30 Shoulder Taps
10 Sampson Lunges
10 Jumping Air Squats
+
Warm Up DB Double Hang Clean To OH Movement
Metcon
A.: Metcon (AMRAP – Reps)
Teams Of 2 (1 Works/1 Rests)
For Time:
200 M Double KB Farmers Carry (1.5/1.0)
40 Double DB Hang Clean To Overhead (40/25)
30 Toes 2 Rings
20 DB Renegade Rows (40/25)
200 M Walking Lunges
20 DB Renegade Rows
30 Toes 2 Rings
40 Double DB Hang Clean To Overhead
200 M Double KB Farmers Carry
Cool Down
*Banded Couch Stretch
*Banded Hamstring Distraction
*LAX Ball Forearms
