7/21/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

30 Jumping Jacks

30 Mountain Climbers Total

20 Russian KBS

20 Alternating Toe Touch

10 Calorie Row

10 Grasshoppers/Leg

Metcon

A.: Metcon (No Measure)

Teams Of 2 (1 Works/1 Rests)

Every 5 Minutes Complete The Following:

600 M Row

30 Ab Mat Situps

25 Ball Slams (30/20)

20 KBS (1.5/1.0)

-Rest W/ Anytime Remaining In 5 Minutes-

*Scaled Option:

500 M Row

25 Ab Mat Situps

20 Ball Slams

15 KBS

Restart New Round @ 5/10/15/20 Minute Marks