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)

4 rounds of:

AMRAP in 4 minutes

15, 11 Cal Bike

15 Push Press @75, 55

10 Toes to Bar

10 Ring Rows

Rest 1 minute after each round

CONTINUE where you left off at the end of each amrap.

Score is total rounds and reps!

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