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
