Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
5 Calories Slow
5 Calories Moderate
5 Calories Fast
5 1/2 Burpees
15 Downward Dog Calf Raises
5 Tuck Jumps
5 Yoga Pushups
Metcon
A.: “Scalper” (AMRAP – Rounds and Reps)
24 Minute AMRAP:
48/40 Calorie Row
36 Alternating DB Power Snatch (50/30)
24 Burpee Box Jumps (24/20)
Health Function Option
5 Rounds:
12 Alternating DB Hang Power Snatch
10 Burpees
20/16 Calorie Row
-Rest 1 Minute Between Rounds-
B.: Metcon (No Measure)
6 Rounds: (:15 On/:30 Off)
Hollow Rocks
Health/Function:
Plank Hold
Cool Down
*Grasshopper Hold
*KB Calf Smash
*Lying Shoulder Rotation
