Indian Land CrossFit – WOD
Warm-up
:30 STANDING CALF STRETCH PER LEG
:30 CHILD’S POSE
:30 COBRA POSE
:30 GRASSHOPPER POSE
:30 SPINAL TWIST HOLD
:30 GLUTE BRIDGES
Metcon
A.: Metcon (No Measure)
EVERY MINUTE ON THE MINUTE FOR 30 MINUTES:
1ST: 50M SINGLE ARM HEAVY KB CARRY LEFT
2ND: 50M SINGLE ARM HEAVY KB CARRY RIGHT
3RD: 150-200 M RUN
4TH: 6-10 SINGLE ARM DB ROWS PER ARM OR STRICT CHIN UPS @ 20X1 TEMPO
5TH:30-40 SECONDS OF WEIGHTED AB MAT SITUPS/HOLLOW ROCKS/WIND SHIELD WIPERS
Cool Down
FOLLOW PLIABILITY OR BELOW:
*FOAM ROLL MID BACK
*LAX BALL GLUTES
*WRIST SITBACKS
