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
