Indian Land CrossFit – WOD
Warm-up
3 MINUTE CALORIE BIKE
10 ALTERNATING CAT/COW
10 LYING SPINAL TWISTS
10 SCORPION TWISTS
10 GLUTE BRIDGES
10 GOOD MORNINGS
10 RUSSIAN KBS
+
WARM UP DEADLIFT/HANG POWER CLEAN
Metcon
A.: TEAMS OF 2 (1 WORKS/1 RESTS) (AMRAP – Rounds and Reps)
12 MINUTE AMRAP:
PARTNERS ALTERNATE FULL ROUNDS
6 DEADLIFTS (225/155)
8 LATERAL BARBELL BURPEES
10/8 CALORIE BIKE
-REST 3 MINUTES BETWEEN A+B-
B.: TEAMS 0F 2 (1 WORKS/1 RESTS) (AMRAP – Rounds and Reps)
12 MINUTE AMRAP:
PARTNERS ALTERNATE FULL ROUNDS
6 HANG POWER CLEANS (135/95)
8 OVER THE SHOULDER BALL SLAMS (50/30)
10/8 CALORIE BIKE
Cool Down
FOLLOW PLIABILITY OR BELOW:
*FOAM ROLL MID BACK
*PIGEON
*LAX BALL GLUTES
