Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
:30 Row Light/Moderate/Fast
+
5 Grasshoppers/Leg
10 Knee To Chest Hold
15 Good Mornings
10 Russian KBS
20 Downward Dog Calf Raises
30 Jumping Jacks
Metcon
A.: Metcon (AMRAP – Reps)
3X6 Minute AMRAP’s
-Rest 3 Minutes Between AMRAP’s-
*Score Is Row Calories
75 Ab Mat Situps
55 KBS
Max Effort Calorie Row With Time Remaining In 6 Minutes
