Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Partner A: 1000 M Bike
Partner B:
2X:
5 Sampson Stretch Lunge
10 Russian KBS
10 Hip Circles Internal/External
100 M Run
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
Teams OF 2 (1 Works/1 Rests)
7 Minute AMRAP:
1200 M Run (200 M Splits)
50 KBS (1.5/1.0)
50 Ab Mat Situps
-Rest 3 Minutes-
B.: Metcon (AMRAP – Rounds and Reps)
Teams OF 2 (1 Works/1 Rests)
7 Minute AMRAP:
50/40 Calorie Bike
75 Over The Shoulder Ball Toss (50/30)
-Rest 3 Minutes-
C.: Metcon (AMRAP – Rounds and Reps)
Teams OF 2 (1 Works/1 Rests)
7 Minute AMRAP:
800 M Run
50 Ab Mat Situps
50 Over The Shoulder Ball Toss (50/30)
50 KBS (1.5/1.0)
50/40 Calorie Bike
