11/23/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

4 Calorie Bike (Easy/Moderate/Fast)

+

Down+Back:

Knee To Chest

Elephant Walk

Side Lunge

Buttkicks

Power Skips

Broad Jump

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

Teams Of 2 (1 Works/1 Rests)

28 Minute AMRAP:

200/160 Calorie Bike Buy In

Then With Remaining Time Partners Alternate Full Rounds Of:

6 Over The Shoulder Ball Slam (50/30)

8 Hand Release Pushups

10 Ab Mat Situps