4/20/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2X:

125 M Run

15 Standing Calf Raises

30 Jumping Jacks

5 Ankle Pulses Per Leg

5 Wall Squats

5 DB Renegade Rows

Metcon

A.: Metcon (6 Rounds for time)

Teams Of 2 (1 Works/1 Rests)

Every 5 Minutes For 30 Minutes Complete The Following:

Partner A: 200 M Run

Partner B: 200 M Run

8 DB Devils Press (35/20)

16 Ball Slams (30/20)

24 Partner Ab Mat Situps W/ Slam Ball (30/20)