Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2X:
10 Standing Calf Raises
5 Sampson Lunges Per Leg
10 Ankle Circles
5 Grasshoppers Per Leg
10 Ankle Pulses
5 Air Squats
20 Buttkicks In Place
:20 Side Plank Right
:20 SIde Plank Left
Metcon
A.: Metcon (Time)
Teams Of 2 (Both Partners Work; No Rest)
10 Rounds:
200 M Run W/ Wall Ball (20/14)
10 Partner Wall Balls-1 Mat Distance Away
10 Partner Ab Mat Situps W/ Wall Ball
10 Partner Med Ball Rotation Toss Right
10 Partner Med Ball Rotation Toss Left
