Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2X:
100 Feet OH Plate Walk
20 Downward Dog Calf Raises
8 Half Burpees
150 M Bike Easy
150 M Bike Moderate
150 M Bike Fast
Metcon
A.: Metcon (AMRAP – Reps)
3X8 Minute AMRAP’s:
2000 M Bike
20 Box Over Jumps (24/20″)
20 OH Plate Lunges (45/25)
Max Effort Burpees W/ Remaining Time
-Rest 4 Minutes Between AMRAP’s-
Health/Function:
1500 M Bike
20 Box Step Ups
20 Lunges
Max Effort Half Burpees
Cool Down
*Shoulder Against Wall Hold
*LAX BALL Pec
*LAX BALL Scapula
