7/19/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

15 Bounding Calf Raises

12 Downward Dog Calf Raises

9/6 Bike Calorie

6 Hip Circles In/Out

3 Jumping Lunges Per Leg

Metcon

A.: Metcon (Time)

For Time:

800 M Run

100 Double Unders

50/40 Calorie Bike

400 M Run

50/40 Calorie Bike

100 Double Unders

800 M Run
Health/Function:

3 Rounds:

25/20 Calorie Bike

400 M Run

80 Singles

-Rest 3 Minutes-

Cool Down

*3 Minute Cooldown Walk

*Banded Ankle Pulses

*Grasshopper Hold