WOD – Wed, Feb 21

Indian Land CrossFit – WOD

Warm-up

3 MINUTES FOAM ROLL; MID BACK/GLUTES/QUADS

3 MINUTES BIKE/ROW OR RUN

2 MINUTE BANDED ELBOW OPENER

1 MINUTE HANG OUT IN BOTTOM OF SQUAT

Metcon

A.: SKILL WORK (No Measure)

TAKE 20 MINUTES TO WORK ON ONE OF THE FOLLOWING SKILLS:

*ROPE CLIMBS

*DOUBLE UNDERS

*PULLUPS

*MUSCLE UPS

B.: Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

B.: Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Cool Down

*LAX BALL TRICEPS

*COBRA/CHILD’S POSE

*BANDED LAT DISTRACTION