WOD – Thu, Feb 29

Indian Land CrossFit – WOD

Warm-up

3 MINUTES FOAM ROLL; LATS/GLUTES/QUADS

2 MINUTE BANDED ANKLE DISTRACTION

2 MINUTES BIKE/ROW/RUN

1 MINUTE AKTERNATING SAMPSON LUNGE HOLDS

Metcon

A.: Metcon (No Measure)

TAKE 20 MINUTES TO WORK ON ONE OF THE FOLLOWING SKILLS:

*HSPU

*BARBELL WORK

*ROPE CLIMBS

*DOUBLE UNDERS

*PULLUPS/CTB PULLUPS

B.: Metcon (No Measure)

EVERY MINUTE ON THE MINUTE FOR 18 MINUTES:

1ST: 12-16 BOX JUMPS OR 14-18 BOX STEP UPS

2ND: 12-15 KBS OR RUSSIAN KBS

3RD: 9-15 CALORIE ROW

Cool Down

*BANDED COUCH

*BUTTERFLY

*LYING SHOULDER ROTATION