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
