8/13/2022

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