6/19/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Down+Back 2x:

Toe Touches

Hip Circles

Knee To Chest

Buttkicks

High Knees

Power Skips

Then:

300 M Run @ 70%

500 M Bike @ 70%

Metcon

A.: Metcon (Time)

3 Rounds:

800 M Run (Increase Pace Each 200 M’s)

-Rest 3 Minutes-

2000 M Bike (Increase Pace Each 500 M’s)

-Rest 3 Minutes-

*Think 70/75/80/85% Rate Increases

Health/Function Option

3 Rounds:

600 M Run (Increase Pace Each 200 M’s)

-Rest 3 Minutes-

1500 M Bike (Increase Pace Each 500 M’s)

-Rest 3 Minutes-

Cool Down

*Lying Hamstring Distraction

*Butterfly

*Banded Ankle Distraction