8/8/2018

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