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
