1/18/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Row 15 Calories (Increase Pace Every 5)

5 Sampson Lunges Per Leg

10 Grasshoppers (5/Leg)

15 Downward Dog Calf Raises Per Leg

20 Mountain Climbers Per Leg

25 Jumping Jacks

Metcon

A.: Metcon (AMRAP – Reps)

Teams Of 2 (1 Work/1 Rests)

*Rest 1 Minute After EACH Row

1 Minute Max Effort Burpee Over Rower/2 Minute Max Effort Calorie Row

1 Minute Max Effort Slam Balls (30/20)/2 Minute Max Effort Calorie Row

1 Minute Max Effort Front Rack Lunge W/ Slam Ball /2 Minute Max Effort Calorie Row

1 Minute Max Effort Slam Balls/2 Minute Max Effort Calorie Row

1 Minute Max Effort Burpee Over Rower/2 Minute Max Effort Calorie Row