WOD

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

Every 4 minutes x 20 minutes (5 sets)

200 meter run + 10 Burpees/15 V-Ups/20 Sit Ups/15 Push Ups/20 Air Squats

Alternate each of these movements every set

A good way to measure these distance runs is to use you pacing. In the army, I measured out 100 meters by walking. Every time my left foot hits the ground I would count. I would walk a true and measured 100 meters and when I got to the marker, my left foot hit the ground 67 times. So when you do this run. Just walk 67 paces and that could be your 100 meter turn around for this run!

Metcon

Metcon (Time)

For total time:

Accumulate either 10/15/20 minutes in a low plank

Every time you break, come to the ground or not do the plank.

You must perform 30 Walking Lunges with some sort of weight one your body held any way

This could be a gallon water jug, a KB or DB if you have one, a bucket filled with heavier items. Anything just hold it however you want and do 30 walking lunges

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