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
