11/24/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2x:

:30 Bike 65%

:30 Bike 75%

:30 Bike 85%

5 Grasshoppers/Leg

10 Side Lunges

10 Cage Assisted Squat Push Outs

20 Leg Swings (10 Per Leg)

Metcon

A.: Metcon (Time)

Teams Of 2 (1 Works/1 Rests):

50 Ball Slams (50/30)/1500 M Bike

20 DB Manmakers (40/25)/1500 M Bike

120 Ab Mat Situps/1500 M Bike

20 DB Manmakers (40/25)/1500 M Bike

50 Ball Slams (50/30)/1500 M Bike