Raise The Bar For KinderMourn

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!