7/4/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

15 Bounding Jumps

10 Downward Dog Calf Raises

8 PVC OR Banded Good Mornings

6 Russian KBS

4 BB Front Squats (Add Weight Each Round)

Metcon

A.: Metcon (Time)

Teams Of 2 (1 Works/1 Rests)

7 Rounds:

4 Front Squats (165/115)

17 KBS (2.0/1.5)

76 Double Unders (Scaled Option-25 Box Over Jumps (20/16″))

Cool Down

*KB Calf Smash

*Couch Stretch

*Olympic Wall Squat