WOD – Tue, Feb 27

Indian Land CrossFit – WOD

Warm-up

3 MINUTE ROW (INCREASE PACE EACH MINUTE)

30 JUMPING JACKS

30 LATERAL LINE HOPS

10 GRASSHOPPERS PER LEG

10 FRONT SQUATS W/ EMPTY BAR

Weightlifting

A.: Front Squat (4X4-5 REPS @ 70-80%1RM)

Metcon

B.: 4X4 MINUTE AMRAP’S/REST 3 MINUTES (AMRAP – Rounds and Reps)

*PICK UP WHERE YOU LEFT OFF

64 DOUBLE UNDERS

32/26 CALORIE ROW

16 WALL BALLS (20/14)

SCALED:

128 DRAG ROPE SINGLES OR 1 MINUTE OF DOUBLE UNDER PRACTICE

25/20 CALORIE ROW

12 WALL BALLS

Cool Down

*KB CALF SMASH

*BANDED ANKLE DISTRACTION

*BB QUAD SMASH