6/5/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Rounds:

12 Russian KBS

10 Light Pulls On Rower

8 Medium Pulls On Rower

6 Hard Pulls On Rower

4 1/2 Burpees

:20 Plank Hold

Metcon

A.: Metcon (AMRAP – Reps)

4 Rounds:

2 Minute Max Effort Calorie Row

1 Minute Max Effort KBS (1.5/1.0)

1 Minute Max Effort Burpees

-Rest 1 Minute Between Rounds-

Rx+=(2.0/1.5)
*Goal Is To Sustain A Pace For Each Round; Your Reps Should Not Drop Off More Then 5-8 Reps Between Rounds

B.: Metcon (No Measure)

3 Rounds:

1 Minute Banded Face Pulls

-Rest 1 Minute-

1 Minute FLR

-Rest 1 Minute

Cool Down

*Banded Shoulder Sink

*Partner Pec Stretch

*Shoulders Against Wall Hold