12/28/2019

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)