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
