5/23/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

1 Minute Bike @ 60%

10 Ankle Pulses Per Leg

Down and Back Length Power Skip

:30 Row @ 90%

5 Ankle Circles Each Clockwise/Counter

15 Penguin Hops

Metcon

A.: Metcon (Distance)

6 Minute AMRAP:

300 M Run

600 M Bike

60 Double Unders

Max Effort Row With Remaining Time (In Meters)

Health/Function Option:

Sub Out The Following Each Round

*200 M Run

*200 M Row

*400 M Bike

*90 Singles+10 Light Broad Jumps
-Rest 3 Minutes Between A+B-

B. : Metcon (Distance)

6 Minute AMRAP:

600 M Bike

60 Double Unders

300 M Row

Max Effort Run Distance With Remaining Time (In Meters)
-Rest 3 Minutes B+C-

C.: Metcon (Distance)

6 Minute AMRAP:

60 Double Unders

300 M Row

300 M Run

Max Effort Bike With Remaining Time (In Meters)
-Rest 3 Minutes Between C+D-

D.: Metcon (AMRAP – Reps)

6 Minute AMRAP:

300 M Row

300 M Run

600 M Bike

Max Effort Double Unders With Remaining Time

Gymnastics

E.: 50 Reps For Time (1X50 Reps)

For Time:

50 Weighted Ab Mat Situps (45/25)

Rx+= 50 GHD’s

Cool Down

*KB Calf Smash

*Banded Lat Pull

*Butterfly