Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
KB Calf Smash 1 Minute Per Side
KB Quad Smash 1 Minute Per Side
5 Grasshoppers/Leg
15 Russian KBS
125 M Run
300 M Bike
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
25 Minute AMRAP:
Teams Of 2 (1 Works/1 Rests)
200 Air Squats
150 Ab Mat Situps
100 KBS (1.5/1.0)
1400 M Run (200 M Splits)
Max Effort Calorie Bike With Time Remaining
