WOD – Wed, Mar 6

Indian Land CrossFit – WOD

Warm-up

3 MINUTE ROW (INCREASE PACE EVERY MINUTE)

10 SINGLE LEG STANDING CALF RAISES

20 ANKLE CIRCLES PER LEG

30 DOWNWARD DOG CALF RAISES

40 BOUNDING JUMPS

Metcon

A.: AEROBIC CAPACITY AND SUSTAINABILITY (4 Rounds for time)

EVERY 7 MINUTES FOR 28 MINUTES COMPLETE THE FOLLOWING:

750/675 M ROW

60 DOUBLE UNDERS

18 OVER THE SHOULDER BALL TOSS (50/30)

SCALED:

15 OVER THE SHOULDER BALL TOSS

650/575 M ROW

60 HEAVY DRAG ROPE SINGLES

30 LATERAL DB OR LINE HOPS

Cool Down

*BANDED ANKLE DISTRACTION

*FOAM ROLL CALVES

*DB ON KNEE HOLD