Indian Land CrossFit – WOD
Warm-up
DOWN+BACK:
KNEE TO CHEST
FRANKENSTEIN’S
HIP CIRCLES
TIP TOE WALKS
HIGH KNEE
BUTT KICKS
KARAOKE SHUFFLE
+
WARM UP WOD MOVEMENTS
Metcon
A.: TEAMS OF 2 (1 WORKS/1 RESTS) (AMRAP – Rounds and Reps)
24 MINUTE AMRAP:
BUY IN:
100 PUSH PRESS (95/65)
PARTNER A 150 M FRONT RACK SLAM BALL CARRY (50/30)
PARTNER B 150 M FRONT RACK SLAM BALL CARRY (50/30)
W/ REMAINDER OF TIME PERFORM THE FOLLOWING:
PARTNER A 150 M RUN
PARTNER B 150 M RUN
50 DOUBLE UNDERS (SUB=100 DRAG ROPE SINGLES)
30 AB MAT SITUPS
6 WALL WALKS
Cool Down
FOLLOW PLIABILITY OR BELOW:
*GRASSHOPPER HOLD
*KB QUAD SMASH
*KB CALF SMASH
