WOD – Thu, Feb 22

Indian Land CrossFit – WOD

Warm-up

3 MINUTE BIKE; INCREASE PACE EVERY MINUTE

+

10 CHILD’S POSE/COBRA POSE

10 FIRE HYDRANTS PER LEG

10 SQUAT TOE HOLDS

10 1+¼ AIR SQUATS

Weightlifting

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

Metcon

B.: GPP WORK (5 Rounds for time)

EVERY 4 MINUTES FOR 20 MINUTES COMPLETE THE FOLLOWING:

10 DOUBLE DB BOX STEP OVERS (40/25)(20/16″)

12 KBS (1.5/1.0)

50 M SINGLE ARM KB FARMER’S CARRY RIGHT (1.5/1.0)

50 M SINGLE ARM KB FARMER’S CARRY LEFT (1.5/1.0)

12/10 CALORIE BIKE

SCALED OPTIONS:

SINGLE DB BOX STEP UPS

LIGHTER KB

10/8 CALORIE BIKE

Cool Down

*BANDED WRIST DISTRACTION

*FOAM ROLL LATS

*BANDED ANKLE DISTRACTION