8/24/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Partner A: 15 Calorie Row (Increase Speed Every 5 Calories)

Partner B:

2x:

5 Ankle Pulses Per Leg

5 Grasshoppers

5 Hip Circles Each Direction

10 Over/Under Hugs

15 Standing Calf Raises

15 Bounding Jumps

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

TEAMS OF 2 (1 Works/1 Rests)

25 Minute AMRAP:

50/40 Calorie Row

50 Ab Mat Situps

100 DB Hang Power Snatch (50/Arm) (40/25)

50 Over The Shoulder Ball Slams (50/30)

50 Jumping Air Squats

50 Burpees