Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Down And Back:
Knee To Chest
Hip Circles
Sampson Stretch
Buttkicks
Broad Jumps
Power Skips
Karaoke Shuffle
+
4 Inchworm Pushups
6 1/2 Burpees
:30 HS Hold
200 M Run
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
Teams Of 2 (1 Works/1 Rests)
12 Minute AMRAP:
60 Ball Slams (30/20)
45 Burpees
30 Handstand Pushups (Sub-Plyo Box Pushups)
-Rest 6 Minutes Between A+B-
B.: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
Partner Building Loop Run W/ Slam Ball (30/20)
50 OH Ball Slam Lunges (30/20)
50 Ab Mat Situps W/ Slam Ball
