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
