9/25/2022

Indian Land CrossFit – Open Gym

Warm-up

Warm-up (No Measure)

General Warm Up:

5 Minute Bike Or Run

2 Minute Banded Ankle Distraction

2 Minute Jump Rope Singles

Specific Warm Up: 3 Rounds (Increase Pace/Weight Every Round):

15 Bar Kips

5 Ring Rows

10 Box Step Ups

5 Box Jumps

10 Push Press

-Rest 1 Minute-

Metcon

A.: Danny (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

30 Box Jumps (24/20 in)

20 Push Presses (115/75 lb)

30 Pull-Ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here

Cool Down

FOLLOW ROM WOD OR BELOW:

*Foam Roll Calves

*Banded Bully

*Banded Shoulder Opener