8/11/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

5 Ankle Pulses Per Leg

10 Ankle Circles Each Way

15 Downward Dog Calf Raises Each Leg

300 M Row

15 Banded Good Mornings

10 Air Squats @ 30×1 Tempo

5 Tuck Jumps

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP: (Teams OF 2; 1 Works/1 Rests)

15 Power Cleans (135/95)

30 Deadlifts (135/95)

45/36 Calorie Row

30 Wall Balls (20/14)

15 Box Over Jumps (24/20)