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
