WOD – Fri, Feb 23

Indian Land CrossFit – WOD

Warm-up

3X:

1 MINUTE ROW @ 65%

:30 ROW @ 85%

+

20 BAR KIPS

10 KNEE TO CHEST HOLDS

10 SAMPSON LUNGES PER LEG

10 SIDE LUNGES

10 SINGLE LEG GOOD MORNINGS

Metcon

A.: HIGH AEROBIC POWER INTERVALS (Calories)

7X3 MINUTES ON/2 MINUTES OFF:

12 OVER THE SHOULDER BALL SLAMS (50/30)

9 TOES 2 RINGS

6 PLYO BALL PUSHUPS

MAX EFFORT CALORIE ROW W/ TIME REMAINING

SCALED OPTIONS:

12 LIGHTER SLAM BALL

9 AB MAT SITUPS

6 CAGE ASSISTED PUSHUPS

MAX EFFORT CALORIE ROW W/ TIME REMAINING

RX+:

10 OVER THE SHOULDER BALL SLAMS (100/75)

8 TOES 2 BAR

6 DB BENCH PRESS (50/35)

MAX EFFORT CALORIE ROW W/ TIME REMAINING

Cool Down

*RUNNER’S STRETCH

*BUTTERFLY HOLD

*BANDED HAMSTRING DISTRACTION