WOD

CrossFit Lindy – CrossFit

Warm-up

15 Minute Warm Up 2 (No Measure)

15 minutes straight through (1 movement per minute)

Minute 1 – Wall Climbs

Minute 2 – Supermans

Minute 3 – Push Ups

Minute 4 – KB Sumo Deadlift High Pulls

Minute 5 – Mountain Climbers

Minute 6 – Hollow Hold

Minute 7 – Front Leaning Rest Position (top of Push Up)

Minute 8 – 30″ side plank each side

Minute 9 – Plank

Minute 10 – Air Squats

Minute 11 – Sit Ups

Minute 12 – Jumping Lunges

Minute 13 – Jumping Jacks

Minute 14 – KB Figure 8’s

Minute 15 – KB Russian Swings

Metcon

Metcon (AMRAP – Reps)

3 rounds for total reps of:

2 minute max Cal Row

Rest 30 seconds

2 minute max KB Step Ups + Hand Release Push Ups (You choose how you want to do them)

Rest 30 seconds

2 minute Max Cal Bike

Rest 30 seconds

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