Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
400 M Bike
10 Ankle Circles Each Direction
10 Ankle Pulses Per Leg
10 Bar Kips
10 Scap Pulls
20 Bounding Jumps
30 Jumping Jacks
:30 Dead Hang Hold
Metcon
A.: Metcon (No Measure)
Skill Work For 15 Minutes: Bar Muscle Up Or Kipping Pull Up Practice
*They Will Probably Be In 20.5 Tomorrow So Just Use This Time To Get Efficient On The Movements Or Learn Something That Will Help You For Tomorrow
B.: Metcon (5 Rounds for time)
ALL PROGRAMS
Every 4 Minutes For 20 Minutes Complete The Following:
125-200 M Run
20-30 Double Unders (40-60 Singles)
20-30 Feet HS Walk (:20-:30 Handstand Hold)
400-500 M Bike
Cool Down
*LAX Ball Heel Chord Smash
*Pigeon
*KB Lat Smash
