1/23/2021
Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Partner A: 800 M Bike (Increase Pace Each 200 M)
Partner B:
10 Ankle Circles Each Direction
10 Ankle Pulses
10 Grasshoppers/Leg
10 Leg Swings Each Direction
10 DB Hang Pulls Per Arm
Metcon
A.: Metcon (Time)
Teams Of 2 (1 Works/1 Rests)
For Time:
25 DB Devil’s Press (40/25)
50 DB Snatch Per Arm (40/25)
100 DB Goblet Squats (40/25)
200/160 Calorie Bike
Cool Down
FOLLOW ROM WOD OR BELOW:
*LAX Ball Glutes
*Foam Roll Quads
*Pigeon Hold