Indian Land CrossFit – Express WOD
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