2/9/19

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

600 M Bike

5 Inchworm Pushups

5 Shoulder CARS Against Wall

10 Ring Rows

10 Grasshoppers (5/SIde)

15 Russian KBS

30 Jumping Jacks

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

Partner WOD (Teams Of 2)

27 Minute AMRAP:

1000 M Bike

22 Pullups

44 KBS (1.5/1.0)

66 Ab Mat Situps

2000 M Bike

66 Air Squats

44 Pushups

22 Med Ball Rotation Tosses Per SIde(20/14) (6 Foot Mat Distance)