Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
6 Minute AMRAP:
5 Grasshoppers Per Leg
10 Downward Dog Calf Raises
5 Plated Air Squats
10 Russian KBS
300 M Bike
Metcon
A.: Metcon (AMRAP – Reps)
Teams Of 2 (1 Works/1 Rests)
4 Rounds Of The Following:
3 Minute AMRAP:
30/24 Calorie Bike
Max Effort Ball Slams (30/20) W/Time Remaining
-Rest 1 Minute
3 Minute AMRAP:
400 M Run W/Slam Ball (200 M Splits)
Max Effort KBS (1.5/1.0) W/ Time Remaining
-Rest 1 Minute-
