1/11/2020

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