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
