6/26/2018

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