5/11/2018

Indian Land CrossFit – Express WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

5 Grasshopper Ankle Pulses

10 Calorie Bike @ 65%

10 Downward Dog Calf Raises Per Leg

150 M Row @ 85%

Metcon

A.: Metcon (Time)

3 Rounds:

1000 M Air Bike

-Rest 1 Minute-

750 M Row

-Rest 1 Minute-

500 M Run

-Rest 1 Minute-

Health/Function Option:

5 Rounds:

400 M Air Bike

-Rest 1 Minute-

300 M Row

-Rest 1 Minute-

200 M Run

-Rest 1 Minute-
Complete At Aerobic Pace 80-85%; Build Volume Here Not Intensity

Cool Down

*Broken Toe

*Banded Ankle Distraction

*Couch Stretch