7/18/2020

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2x:

10 Wide Legged Good Mornings

10 Ankle Pulses

20 Down Ward Dog Calf Raises

5 DB Hang High Pulls Per Arm

125 M Run

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

Teams Of 2 (1 Works/1 Rests)

*Max Reps

7X1 Minute Stations (Rotate Thru Stations)

Station 1: 125 M Run+Max Effort DB Hang Snatch Right Arm (40/25)

Station 2: (10/8) Calorie Bike+Max Effort DB Hang Snatch Left Arm (40/25)

Station 3: 15 Ball Slams (30/20)+Max Effort Pushups

-Rest 1 Minute After Station 3-