5/12/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2x:

10 Alternating Child’s/Cobra Pose

15 Plank Toe Taps Alternating

30 Mountain Climbers

15 Alternating Elephant Touches

10 Air Squats Thumbs On Shoulders

150 M Run

Metcon

A.: Metcon (Time)

Teams Of 2 (1 Works/1 Rests)

*Partners Run Together During Med Ball Run

For TIme:

15 Calorie Row

15 Burpees

15 Thrusters (95/65)

150 M Partner Med Ball Run (20/14)

Then:

30 Calorie Row

30 Burpees

30 Thrusters (95/65)

300 M Partner Med Ball Run (20/14)

Then:

45 Calorie Row

45 Burpees

45 Thrusters (95/65)

450 M Partner Med Ball Run (20/14)

Then:

30 Calorie Row

30 Burpees

30 Thrusters (95/65)

300 M Partner Med Ball Run (20/14)

Then:

15 Calorie Row

15 Burpees

15 Thrusters (95/65)

150 M Partner Med Ball Run (20/14)

*30 Minute Cap