WOD

CrossFit Lindy – CrossFit

Warm-up

15 Minute Warm Up 3 (No Measure)

15 minutes straight through (1 movement per minute)

Minute 1: Up-Downs

Minute 2: Flutter Kicks

Minute 3: Med Ball Squats

Minute 4: Up-Downs

Minute 5: Ball Slams

Minute 6: Med Ball Russian Twists

Minute 7: Plank Ups

Minute 8: Mountain Climbers

Minute 9: Up-Downs

Minute 10: Ball Slams

Minute 11: Bicycle Sit Ups

Minute 12: Jumping Squats

Minute 13: Sit Ups

Minute 14: Up-Downs

Minute 15: Ball Slams

Metcon

Metcon (AMRAP – Reps)

For total reps with your partner of:

3 minutes max: Kettlebell Sumo Deadlift High Pulls

Rest 1 minute

3 minutes max: Cal Row

Rest 1 minute

3 minutes max: Push Ups

Rest 1 minute

3 minutes max: Cal Bike

Rest 1 minute

3 minutes max: Box Jumps NO REBOUNDING!!!!

Rest 1 minute

1 Person works while the other person rests!!!! Switch as needed.

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