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
