5/9/2018

Indian Land CrossFit – On Ramp

Warm-up

A.: Warm-up (No Measure)

Go Over The Following Movements:

*Cage Assisted Pushups

*Ring Rows

*Ball Slams

*Jump Rope

*Ab Mat Situps

B.: Metcon (No Measure)

Every Minute ON the Minute For 15 Minutes:

1st: 40-50 Jump Rope Singles

2nd: 6-10 Ab Mat Situps

3rd: 6-10 Ball Slams