5/28/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Minute Bike (Go Up In Pace Each :30)

2 Minute Row (Go Up In Pace Each :30)

30 Jumping Jacks

30 Mountain Climbers

Metcon

A.: Metcon (Time)

ALL PROGRAMS:

Non Murph Participants: 85%+ Effort

Murph Recovery: 70-75% Effort

For Time:

2000 M Bike

1000 M Row

1500 M Bike

750 M Row

1000 M Bike

500 M Row

500 M Bike

250 M Row

Cool Down

*Couch Stretch

*LAX Ball Glutes

*KB Calf Smash