Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Partner A: 16/12 Calorie Row
Partner B:
5 Ankle Pulses Per Leg
20 Bounding Jumps
30 Jumping Jacks
10 Russian KBS
10 Downward Dog Calf Raises
:30 Hold From Cage
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
Teams Of 2 (1 Work/1 Rest)
28 Minute AMRAP:
80/65 Calorie Row
60 Double Unders (120 Singles+20 Broad Jumps)
40 KBS (1.5/1.0)
20 HSPU (Hand Release Pushups)
10 Rope Climbs (20 DB Plank Pulls Per Arm+20 K2E)
