3/9/2019

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