7/17/2022

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