Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Down+Back:
Elephant Toe Walk
Knee To Chest
Hip Circles
Side Lunge
Power Skips
Butt Kicks
+
125 M Run
250 M Bike
Metcon
A.: Metcon (Time)
3 Rounds:
10 Burpees
1 Building Loop Run
10 Burpees
1000 M Bike
-Rest 3 Minutes Between Rounds-
Health/Function Option:
5 Rounds:
8 Burpees
400 M Bike
200 M Run
-Rest 2 Minutes-
Cool Down
*3 Minute Cool Down Walk
*Broken Toe
*Hamstring Against Cage Hold
B.: Metcon (No Measure)
Banded Face Pulls:
3X15-20 Reps; Rest 2 Minutes
