Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2x:
24 Jumping Jacks
18 Hip Circles (9 External/9 Internal)
12 Mountain Climbers Per Leg
9 Ankle Circles Each Direction
6 Calories @ Moderate Speed
6 Calories @ Fast Speed
3 Samspon Stretch Lunges/Leg
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
Teams Of 2 ( 1 Works/1 Rests)
25 Minute AMRAP:
100/80 Calorie Row
100 Ab Mat Sit Ups
100 KBS (1.5/1.0)
100 M Walking Lunges
