Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
15/12 Calorie Row
30 Jumping Jacks
5 Grasshoppers/Leg
30 Shoulder Taps Total
10 Air Squats W/ Thumbs On Shoulders
30 Bounding Jumps
Metcon
A.: Metcon (Time)
Health/Function
20 Minute AMRAP:
15/12 Calorie Row
10 Burpees OR Half Burpees
10 Wall Balls
Performance (RX):
18-15-12-9-6-3
Calorie Row
Thrusters (75/55)
Burpees
Competition/Sport (RX+):
27-21-15-9
Calorie Row
Thrusters (95/65)
Bar Facing Burpees
*28 Minute Time Cap
Cool Down
*Foam Roll Quads
*Banded Ankle Distraction
*Couch Stretch
