Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
200 M Bike Easy
200 M Bike Moderate
200 M Bike Hard
+
:30 Plank Hold
20 PVC Pass Thrus Each Direction
10 Half Burpees
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
25 Minute AMRAP:
2500 M Bike
750 M Row
40 Burpees
Health/Function:
4 Rounds:
500 M Bike
400 M Row
12 Burpees
-Rest 2 Minutes-
Cool Down
*Lying Shoulder Rotation
*Lax Ball Glute
*Banded Elbow Opener
B.: Metcon (No Measure)
3 Rounds:
12-15 Banded Face Pulls
-Rest :30-
:30 Hollow Rock
-Rest 1 Minute-
