5/30/2020
Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Minute Bike (Increase Pace Each :30)
+
10 Leg Swings
10 Side Lunges
10 Power Jumps
10 Power Skips
10 Russian KBS
Metcon
A.: Metcon (AMRAP – Reps)
5 Rounds For Max Reps (:30 On/:30 Off)
KBS (1.5/1.0)
Weighted Ab Mat Situps (25/15)
Calorie Bike
At Home WOD
Metcon (AMRAP – Reps)
5 Rounds For Max Reps (:30 On/:30 Off)
KBS/DB Swing
Weighted Ab Mat Situps (25/15)
Calorie Bike/Calorie Row/10 M Shuttle Sprints
Cool Down
*KB Calf Smash
*Lying Shoulder Rotation
*Pretzel Twist