WOD

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

50″ Wall Sit

50″ Front Leaning Rest Position

50″ Hollow Hold

50″ OH Plate Hold @45, 25

50″ Plank

50″ Hang on the Pull Up Bar

REST 10″ After each movement

Use for transitions

Metcon

Metcon (Time)

4 rounds for time of:

20 Ball Walls

20 Burpees

20 Cal Row

20 Hand Release Push Ups

20 Cal Bike

20 minute time cap

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