Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Coach’s Choice
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
15 Box Jumps (Rx=24/20″)
250 M Row
30 Ab Mat Situps
200 M Run
15 KBS (Rx=1.5/1.0)
-Rest 6 Minutes Between A+B-
RX+= 15 GHD’s/KBS (2.0/1.5)
B.: Metcon (Time)
Will Find Out Part B During The 6 Minute Rest
Cool Down
*KB Calf Smash
*Banded Shoulder Sink
*Banded Lat Distraction
