Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Coach’s Choice
Metcon
A.: Metcon (Time)
For Time: (32 Minute Time Cap)
Health/Function:
4 Rounds:
200 M Run
60 Singles
15 Ab Mat Situps
10 Lunges Per Leg
10 Cage Assisted Pushups
10 Ball Slams
-Rest 1 Minute Between Rounds-
Performance: (RX)
400 M Run
60 Double Unders OR 2 Minutes Of Double Under Practice
60 Weighted Ab Mat Situps (25/15)
60 Walking Lunges Total
800 M Run
30 Ring Pushups
60 Ball Slams (30/20)
60 Double Unders Or 2 Minutes Of Double Under Practice
400 M Run
Competition/Sport: (RX+)
400 M Run
120 Double Unders
60 GHD’s
60 Walking Lunges Total
800 M Run
30 Hand Stand Pushups
60 Ball Slams (30/20)
120 Double Unders
400 M Run
Cool Down
*Grasshopper Hold
*Olympic Wall Squat
*LAX Ball Glutes
