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
