WOD – Thu, Feb 22

Indian Land CrossFit – WOD

Warm-up

COACH’S CHOICE

Weightlifting

Metcon

A.: 1+1/4 Back Squat (Weight)

5X4-5 REPS; BETWEEN 65-75% FOR ALL REPS

*DESCEND FOR A BACK SQUAT

*SQUAT ALL THE WAY DOWN

*COME UP ¼ OF THE WAY

*THEN BACK TO THE BOTTOM OF THE SQUAT

*THEN ALL THE WAY UP EQUALS 1 REP

B.: GPP WORK (5 Rounds for time)

EVERY 4 MINUTES FOR 20 MINUTES COMPLETE THE FOLLOWING:

DOUBLE DB BOX STEP OVERS (35/20)(20/16″)

SINGLE ARM KB FARMER’S CARRY RIGHT

SING ARM KB FARMER’S CARRY LEFT

Cool Down

*BANDED WRIST DISTRACTION

*FOAM ROLL LATS

*BANDED ANKLE DISTRACTION