5/29/2018

Indian Land CrossFit – Express WOD

Warm-up

Warm-up (No Measure)

3 Rounds:

21 Light Row Pulls

14 Medium Row Pulls

7 Hard Row Pulls

3 Double Broad Jumps (1 Short/1 Long Distance)

Metcon

A.: Metcon (4 Rounds for time)

FOLLOW PERCENTAGES ON ROWING; VERY IMPORTANT FOR AEROBIC BASE BUILDING:

4 Rounds:

Row 500 M @ 75%

Row 200 M @ 90%

Row 200 M @ 50%

16 Heavy Russian KBS

-Rest 4 Minutes Between Rounds-

Health/Function Option:

5 Rounds:

Row 350 M @ 75%

Row 175 M @ 90%

Row 175 M @ 50%

12 Heavy Russian KBS

-Rest 3 Minutes Between Rounds-

B.: Metcon (No Measure)

Hollow Holds:

5X:15-:20 On/:45 Off