Indian Land CrossFit – WOD
Metcon
Warm-up
Warm-up (No Measure)
2-3 Rounds:
25 Jumping Jacks
20 Shoulder Taps (10/Arm)
10 Grasshoppers (5/Leg)
10 Lunges In Place (5/Leg)
5 Half Burpees
Metcon (AMRAP – Reps)
Teams Of 2 (1 Works/1 Rests)
3 Rounds:
Station 1: 2 Minute Max Effort Pullups
Station 2: 2 Minute Max Effort Burpees
Station 3: 2 Minute Max Effort Overhead Squat (95/65)
Station 4: 2 Minute Max Effort Calorie Bike
Station 5: 2 Minute Max Effort Wall Balls (20/14)
-Rest 2 Minutes Between Each Round-
Substitutions:
Station 1: Ring Rows/Banded Pullups
Station 2: 1/2 Burpees
Station 3: Front Squat/OH Plate Lunges
Station 4: N/A
Station 5: Air Squats
Cool Down
*Head outside and grab a water, beer or cider, and check out the raffle prizes!
