Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
20 Standing Calf Raises
10 Half Burpees
5 Grasshoppers/Leg
125 M Run
10 Bar Kips
:30 Hold From Rig
Metcon
A.: Rene (Time)
7 rounds for time of:
400m Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
*If you have a 20-lb. weight vest or body armor, wear it.
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013
To learn more about Rene click here
Health/Function
8 Rounds:
200 M Run
10 Walking Lunges
8 Ring Rows
6 Burpees (Half Burpees)
Cool Down
*Banded Shoulder Sink
*Banded Pec Stretch
*LAX Ball Scapula
