7/20/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Partner A: 1000 M Bike (Go Up in Pace Every 250M)

Partner B:

5 Sampson Stretch Lunges Per Leg

15 Mountain Climbers Per Leg

25 Jumping Jacks

20 Good Mornings

15 Buttkicks Per Leg

5 Sampson Stretch Lunges Per Leg

Metcon

A.: Metcon (Time)

Teams Of 2 (1 Works/1 Rests)

For Time:

Buy In: 1200 M Run (200 M Splits)

Then:

30-25-20-15-10-5

Calorie Bike

KBS (1.5/1.0)

KB Goblet Squat (1.5/1.0)

Then:

Buy Out: 1200 M Run (200 M Splits)