7/5/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

Down+Back:

Elephant Toe Walk

Knee To Chest

Hip Circles

Side Lunge

Power Skips

Butt Kicks

+

125 M Run

250 M Bike

Metcon

A.: Metcon (Time)

3 Rounds:

10 Burpees

1 Building Loop Run

10 Burpees

1000 M Bike

-Rest 3 Minutes Between Rounds-

Health/Function Option:

5 Rounds:

8 Burpees

400 M Bike

200 M Run

-Rest 2 Minutes-

Cool Down

*3 Minute Cool Down Walk

*Broken Toe

*Hamstring Against Cage Hold

B.: Metcon (No Measure)

Banded Face Pulls:

3X15-20 Reps; Rest 2 Minutes