7/31/2022

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

General Warm Up:

5-7 Minutes Bike/Row/Run

20 Bar Kips

20 Good Mornings

15 Ring Rows

Specific Warm Up:

2-3 Rounds:

150 M Sprint

10-12 Russian KBS

6-8 Kipping Pullups

-Rest 1 Minute Between Efforts-

Metcon

A.: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups