5/19/2018

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-