10/19/2019

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