Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
3 Minute Bike Or Row
+
1 Minute Banded Ankle Distraction
+
5 Ankle Pulses Per Leg
10 Ankle Circles Per Leg
10 Bar Kips (Each 5 Increase Distance)
15 Downward Dog Calf Raises
20 Bounding Jumps
4 DB Thrusters @ a light weight
4 DB Thrusters @ a moderate weight
Metcon
A.: Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
