Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2x:
5 DB Halo Clockwise/Counter Clockwise
5 Half Burpees
5 Ankle Circles Clockwise/Counter Clockwise
5 Power Jumps
5 Air Squats @ 20×1 Tempo
20 Bounding Jumps
Metcon
A.: Metcon (AMRAP – Reps)
TEAMS OF 2 (1 Works/1 Rests)
4 Rounds:
1 Minute Max Effort DB Hang Squat Clean (40/25)(DB Goblet Squat=Sub)
1 Minute Max Effort Burpees
1 Minute Max Effort Over The Shoulder Ball Slam (50/30)
1 Minute Max Effort Double Unders (DB Lateral Hops=’s Sub)
-Rest 1 Minute-
Cool Down
*BB Calf Smash
*KB Ankle Hold
*BB Deltoid Smash
