Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Partner A: 800 M Bike (Increase Pace Each 200M)
Partner B:
10 Elephant Toe Touches
10 Hip Circles Each Direction
10 Arm Circles (Clockwise/Counter Clockwise)
10 Helicopter Arm Circles (Clockwise/Counter Clockwise)
10 Bar Kips
5 Grasshoppers/Leg
5 Power Jumps
Metcon
A.: Metcon (AMRAP – Reps)
Teams Of 2 (1 Works/1 Rests)
1 Minute Max Effort Pullups (Sub=Ring Rows)
2 Minute Max Effort DB Renegade Rows (40/25)
3 Minute Max Effort Jumping Air Squats (Sub=Air Squats)
4 Minute Max Effort Burpees
5 Minute Max Effort Ab Mat Situps
6 Minute Max Effort Calorie Bike
Cool Down
*Pigeon
*Butterfly
*LAX Ball Scapula
