WOD – Mon, Feb 19

Indian Land CrossFit – WOD

Warm-up

24/20 CALORIE ROW; INCREASE PACE EVERY 6/5 CALORIES

+

10 SIDE LUNGES PER LEG

10 GRASSHOPPERS/LEG

10 AIR SQUATS W/ THUMBS ON SHOULDERS

20 DOWNWARD DOG CALF RAISES

30 BOUNDING JUMPS

100 M RUN

Metcon

A.: Metcon (Calories)

BUSY CLASSES STAGGER 2 MINUTES

3×9 MINUTE AMRAP’S/REST 3 MINUTES:

30/24 CALORIE ROW

90 DOUBLE UNDERS

500 M RUN

30 WALL BALLS (20/14)

MAX EFFORT ROW W/ TIME REMAINING

SCALED:

24/20 CALORIE ROW

200 M RUN

150 DRAG ROPE SINGLES

200 M RUN

20 WALL BALLS

MAX EFFORT CALORIE ROW W/ TIME REMAINING

Cool Down

*BB QUAD SMASH

*ELEVATED BOX PIGEON

*FOAM ROLL QUADS