5/1/2018

May 1, 2018
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Indian Land CrossFit – Express WOD

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Warm-up

Warm-up (No Measure)

3 Rounds:

:30 Bike

:30 Jumping Jacks

:30 Russian KBS

*Increase Pace Each Round (60/70/80%)

Metcon

A.: Metcon (AMRAP – Reps)

5 Rounds:

1 Minute Max Effort Calorie Air Bike

1 Minute Max Effort Double Unders (3:1)

1 Minute Max Effort KBS (1.5/1.0)

-Rest 1 Minute Between Rounds-

Health/Function Option:

1 Minute Max Effort Calorie Air Bike

:30 Penguin Hops+:30 Jump Rope Singles

1 Minute Max Effort Heavy Russian KBS

-Rest 1 Minute Between Rounds-

B.: Metcon (No Measure)

Core Work

3 Rounds:

Side Plank Right :30

SIde Plank Left :30

-Rest :30-

Flutterkicks :30

-Rest :30-

Health/Function Option:

3x:

:30-:45 Plank Hold

-Rest :30-

20 Plank Windmills (10/Side)

-Rest :30-

Cool Down

*KB Calf Smash

*Cobra/Child’s Pose

*Banded Ankle Distraction

Categories: W.O.D.