10/13/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

10 Ankle Circles Each Direction

20 Ankle Pulses (10/Leg)

30 Mountain Climbers (15/Leg)

40 Jumping Jacks

+

Partner Suicide Runs

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

26 Minute AMRAP: (Teams Of 2: 1 Works/1 Rests)

Partner 1 200 M Run

Partner 2 200 M Run

80 Air Squats

Partner 1 200 M Run

Partner 2 200 M Run

65 OH Weighted Walking Lunges (45/25)

Partner 1 200 M Run

Partner 2 200 M Run

50 Weighted Ab Mat Situps (45/25)