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
