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
