Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
3 Rounds:
150 M Row
15 Bounding Jumps
10 Downward Dog Calf Raises Per Leg
5 Tuck Jumps
Metcon
A.: Metcon (Time)
For Time:
1000 M Row
100 Double Unders (18 Box Over Jumps)
@ 75%
-Rest 3 Minutes-
800 M Row
80 Double Unders (15 Box Over Jumps)
@ 80%
-Rest 3 Minutes-
600 M Row
60 Double Unders (12 Box Over Jumps)
@ 85%
-Rest 2 Minutes-
400 M Row
40 Double Unders (9 Box Over Jumps)
@ 90%
-Rest 2 Minutes-
200 M Row
20 Double Unders (6 Box Over Jumps)
@ 95%
Health/Function:
5 Rounds:
300 M Row @ 75%
10 Box Step Ups
-Rest 1 Minute-
200 M Row @ 85%
6 Box Step Ups
-Rest 2 Minutes-
Cool Down
*KB Calf Smash
*Pigeon
*Grasshopper Hold
