Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Partner A: 20 Calorie Row
Partner B:
2X:
10 Wall Ankle Pulses Per Leg
5 Scap Pulls
10 Bar Kips
5 Ring Rows
10 Walking Lunges
20 Jumping Jacks
Metcon
A.: Metcon (AMRAP – Reps)
Teams Of 2 (1 Works/1 Rests)
3 Rounds:
1 Minute Max Effort OH Right Arm DB Walking Lunges (40/25)
1 Minute Max Effort OH Left Arm DB Walking Lunges
1 Max Effort Calorie Row
1 Minute Max Effort Pullups
1 Minutes Max Effort DB Thrusters (40/25)
1 Minute Max Effort Calorie Row
-Rest 2 Minutes Between Rounds-
