Indian Land CrossFit – Open Gym
Warm-up
Warm-up (No Measure)
General Warm Up:
5 Minute Bike/Row/Run
40 Standing Calf Raises
25 Step Ups
15 Banded Good Mornings
10 Tuck Jumps
Specific Warm Up:
2 Rounds (Increase Pace Each Round)
5 Burpees
10 Russian KBS
10 Tuck Jumps
15 Air Squats
150 M Run
-Rest 1-2 Minutes-
Metcon
A.: Whitten (Time)
5 Rounds for time:
22 Kettlebell swings, 70# / 50#
22 Box jump, 24” / 20″
400m Run
22 Burpees
22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
