9/24/2022

Indian Land CrossFit – WOD

New Section

Warm-up (No Measure)

1000 M Bike

10 Bottom Of Squat With Alternating Arm Reach

10 Half Burpees

15 Scap Pulls

15 Hanging Knee Raises

20 Mountain Climbers Per Leg

20 Air Squats

Metcon

A.: Metcon (AMRAP – Reps)

Teams Of 2 (1 Works/1 Rests)

*2 Minutes @ Each Station*

*Max Effort Reps @ Each Station*

3 Rounds:

Station 1: Calorie Bike

Station 2: Lateral Barbell Burpees (Sub=Burpees To Plate)

Station 3: Toes 2 Bar (Sub=Knees To Elbows)

Station 4: Overhead Squats (95/65) (Sub=OH Plate Lunge)

Cool Down

FOLLOW ROM WOD OR BELOW:

*Shoulder Pass Thru Hold

*LAX Ball Glutes

*Sampson Hold