9/3/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Down+Back:

Knee To Chest

Sampson Stretch

Side Lunge

Power Skip

Buttkicks

Karaoke Shuffle

+

2 Rounds:

15 Bar Kips

10 Downward Dog Calf Raises Per Leg

5 Half Burpees

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

3X7 Minute AMRAP’S:

500 M Run

30 Burpees

30 Toes 2 Bar

30/24 Calorie Bike

30 Air Squats
*Rest 3 Minutes Between AMRAP’s

*Start Back Where You Left Off

Health/Function:

3 Rounds:

200 M Run

15 Burpees OR 1/2 Burpees

20 Ab Mat Situps

15/12 Calorie Bike

15 Air Squats

-Rest 2 Minutes Between Rounds-

Cool Down

*Shoulder Against Wall Hold

*Grasshopper Hold

*Pigeon Hold