Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Partner A: 1000 M Bike
Partner B:
3 Inchworm Pushups
3 Half Burpees
3 Grasshoppers/Leg
30 Jumping Jacks
20 Mountain Climbers
5 Empty Bar Power Cleans
5 Empty Bar Push Press
5 Empty Bar Good Mornings
Metcon
A.: Metcon (Time)
12 Days Of Christmas WOD (*50 minute time cap)
Partner A Does 1st Day
Partner B Does 1st Day
Partner A Does 2nd Day Then 1st Day
Partner B Does 2nd Day Then 1st Day
…..
1 125 M Run
2 Chest To Bar Pullups (Scaled-5 Ring Rows)
3 HSPU (Scale-Hand Release Pushups)
4 Push Press (95/65)
5 Power Cleans (95/65)
6 Lunges Per Leg
7 Calorie Bike
8 Burpees
9 Deadlifts (95/65)
10 Jumping Air Squats
11 KBS (1.5/1.0)
12 Thrusters (95/65)
