11/29/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2X:

30 Jumping Jacks

10 DB Strict Press Light

10 Lateral Skaters Per Leg

10 Bar Kips

5 Yoga Pushups

Metcon

A.: Metcon (Time)

“Half Murph”

For Time:

800 M Run

50 Pullups

100 Pushups

150 Air Squats

800 M Run

*Break Up Reps Of Pullups/Pushups/Air Squats As Needed

*Wear A Weight Vest If You Have One (20/14)

*40 Minute Time Cap
Scaled Option:

*Do As A Team

*1/4 Murph

Cool Down

*Banded Lat Distraction

*Pigeon

*BB Quad Smash