WOD – Wed, Feb 28

Indian Land CrossFit – WOD

Warm-up

4 MINUTE BIKE (ALTERNATE PACES 65 AND 85%)

+

15 RING OR BAR SCAP PULLS

15 RING OR BAR KIPS

10-15 V-UPS

10 DB HANG PULLS PER ARM

10 POWER JUMPS

Metcon

A.: 30 MINUTE AMRAP (AMRAP – Rounds and Reps)

300 M RUN

12 ALTERNATING DB SNATCH (50/35)

10 TOES 2 BAR

18/15 CALORIE BIKE

SCALED OPTIONS:

200 M RUN

LIGHTER DB SNTACH

TOES 2 RING/HANGING KNEE RAISES/AB MAT SITUPS

14/11 CALORIE BIKE

Cool Down

*FOAM ROLL LATS

*BANDED SHOULDER SINK

*LAX BALL FOREARMS