Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
5 Grasshoppers/Leg
5 Inchworm Pushups
5 Ankle Circles Each Leg
10 Walking Lunges
15 Jumping Jacks
20 Box Step Ups
Metcon
A.: Metcon (AMRAP – Reps)
Teams Of 2 (1 Works/1 Rests)
9 Minute AMRAP:
1200 M Run (200 M Splits)
50 Pullups (Ring Rows)
Max Effort Wall Balls (20/14) W/ Time Remaining
-Rest 3 Minutes After Part A-
B.: Metcon (AMRAP – Reps)
Teams Of 2 (1 Works/1 Rests)
9 Minute AMRAP:
1200 M Run (200 M Splits)
50 Hand Release Push Ups
Max Effort Wall Balls (20/14) W/ Time Remaining
-Rest 3 Minutes After Part B-
C.: Metcon (AMRAP – Reps)
Teams Of 2 (1 Works/1 Rests)
9 Minute AMRAP:
1200 M Run (200 M Splits)
50 Box Jumps (24/20)
Max Effort Wall Balls (20/14) W/ Time Remaining
