9/30/2022

Indian Land CrossFit – WOD

Warm-up

3 Minute Row (Increase Pace Every :30)

5 Child’s Pose Holds Each Each Direction

20 Mountain Climbers Per Leg

10 Sampson Lunges (5/Leg)

5 Squat Toe Holds

5 Inchworm Pushups

+

Warm Up DB Snatch (10/Arm)

Metcon

A.: Metcon (AMRAP – Reps)

ALL PROGRAMS

2X:

4 Minute Max Effort Calorie Row

-Rest 2 Minutes-

2 Minute Max Effort Double DB Push Press (40/25)

-Rest 1 Minute-

2 Minute Max Effort DB Alternating Snatch (40/25)

-Rest 1 Minute-

2 Minute Max Effort DB Goblet Squat (40/25)

-Rest 1 Minute-

Cool Down

FOLLOW ROM WOD OR BELOW:

*Foam Roll Quads/Mid Back

*Child’s Pose

*Warrior Pose