WOD – Fri, Mar 1

Indian Land CrossFit – WOD

Warm-up

3 MINUTE ROW

20 ALTERNATING CHILD’S/COBRA POSE

15 BANDED GOOD MORNINGS

10 DB HIGH HANG PULLS PER ARM

5 YOGA PUSHUPS

+

2 ROUNDS:

8 DB SNATCH PER ARM

8 BURPEES OVER THE DB

-REST :30 BETWEEN ROUNDS-

Metcon

A.: CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

F: 35lb dumbbell

M: 50lb dumbbell

Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here

Cool Down

*FOAM ROLL LATS

*LAX BALL FOREARMS

*CHILD’S POSE/COBRA POSE