WOD – Sat, Sep 23
Indian Land CrossFit – WOD
Warm-up
PARTNER A: (30/24) CALORIE ROW
PARTNER B:
5 INCHWORM PUSHUPS
5 YOGA PUSHUPS
20 SHOULDER TAPS
:30 HANDSTAND HOLD OR PLANK HOLD
10 SINGLE ARM DB PRESS PER ARM
Metcon
A.: TEAMS OF 2 (1 WORKS/1 RESTS) (AMRAP – Reps)
3X8 MINUTE AMRAP’S/REST 2 MINUTES BETWEEN AMRAP’S
20 HSPU (SUB=OFF A BOX OR PIKE)
30/24 CALORIE ROW
40 KBS (1.5/1.0)
50 AB MAT SITUPS
MAX EFFORT CALORIE ROW W/ TIME REMAINING
Cool Down
*BANDED COUCH STRETCH
*PIGEON HOLD
*LAX BALL GLUTE MEDIUS