7/25/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2X:

24 Standing Calf Raises

12 Calorie Row

9 Air Squats @ 30×1 Tempo Thumbs On Shoulders

6 Half Burpees

3 Tuck Jumps

Metcon

A.: Metcon (AMRAP – Reps)

4 Rounds:

:30 Max Effort Burpees

:30 Max Effort Box Jumps (30/24″)

1 Minute Max Effort Over The Shoulder Ball Slam (50/30)

2 Minute Max Effort Calorie Row

-Rest 2 Minutes-

B.: Metcon (No Measure)

Banded Pull Aparts: 3X12-15 Reps; Rest 2 Mins

Cool Down

*Couch Stretch

*Banded Grasshopper Hold

*KBS Calf Smash