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
