Indianapolis fitness
1.8.19 WOD
January 7, 2019
Indianapolis, Hendricks County
1.10.19 WOD
January 9, 2019

1.9.19 WOD

Brownsburg, CrossFit, garage gymLet your out of town friends and family know about Flex 317, our online workout program!


CrossFit WOD

Gymnastics static holds x accumulate 60s each
*Choose 2 of the 4 – L-sit, hollow hold, ring support, chest facing wall handstand

5 Rounds 30s work/30s rest:
1a) Wallballs (20/14)
1b) Box jumps w/ step down (24/20)
1c) Double unders
1d) Russian twists w/ a plate (25/15)
1c) Burpees
*Score = Total wallballs + burpees

L2: 14/10, 20/15, 15/10
L1: 10/8, 20/15 step-ups, 10/BW


Extra Credit
KB curls: 3 x 10. Rest 60s.
5:00 Parasympathetic breathing or light foam rolling

Burn WOD

For time:
Row 2000m
200 Double unders
20 Assault bike calories


Dumbbell tricep extension (laying): 4×10, HAP
Dumbbell bicep curl: 4×10, HAP

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