WOD

CrossFit Lindy – CrossFit

Warm-up

15 Minute Warm Up 4 (No Measure)

Minute 1: Jumping Squats

Minute 2: Flutter Kicks

Minute 3: Side Plank Left Side

Minute 4: Side Plank Right Side

Minute 5: KB Sumo Deadlift High Pulls

Minute 6: Burpees

Minute 7: Single Unders

Minute 8: Plank

Minute 9: “In and Outs” or T-Bones

Minute 10: Ball Slams

Minute 11: KB Swings

Minute 12: Leg Lifts

Minute 13: Lunges

Minute 14: Front Leaning Rest Position

Minute 15: Sit Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes of:

8 Kettlebell Swings @70, 53

8 Box Jumps

8 Toes to Bar

8 KB Lunges (Goblet style)

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