Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
300 M Row/5 Inchworm Pushups/15 Bounding Jumps
200 M Run/5 Yoga Pushups/15 Standing Calf Raises
100 M Row/5 Strict Pushups/10 Light Tuck Jumps
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
For ALL Programs
28 Minute AMRAP:
50 M Farmers Walk Left Arm
50 M Farmers Walk Right Arm
:30 Ring Dip Lockout (Bar Lockout)
500 M Row
:30 Handstand Hold (Plank Hold)
20 Box Step Ups (20/16″)
10 Light Broad Jumps
500 M Run
ADJUST INTENSITY FOR 19.2
Cool Down
*KB Calf Smash
*Tricep LAX BALL
*Forearm Sitbacks
