Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
100 M OH Plate Walk
10 Grasshoppers (5/Leg)
20 Russian KBS
10 Plated Air Squats
40 Jumping Jacks
10 Knee To Chest Hip Circles
20 Mountain Climbers
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
Teams Of 2 (1 Works/1 Rests):
50 DB Step Ups (40/25)(20/16″)
50 KBS (1.5/1.0)
-Rest 2 Minutes Between A+B-
B.: Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP:
50 Ab Mat Situps
50 DB Lunges (25/Leg)(40/25)
C.: Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP:
Repeat “A”
-Rest 2 Minutes Between B+C-
D.: Metcon (AMRAP – Rounds and Reps)
5 Minute AMRAP:
“Repeat B”
-Rest 2 Minutes Between C+D-
