9/8/2018

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