Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
10 Ankle Circles Each Direction
5 Side Lunges
10 Standing Calf Raises
5 Power Jumps
10 Russian KBS
100 M Easy Row
100 M Moderate Row
100 M Fast Row
Metcon
A.: Metcon (Distance)
6 Minute AMRAP X4:
18 KBS (1.5/1.0)
18 Box Jumps (24/20)
400 M Run
Max Effort Row With Time Remaining
-Rest 3 Minutes Between Each AMRAP-
Rx+=KBS (2.0/1.5)
Health/Function:
6 Minute AMRAPX4:
12 Russian KBS
9 Box Jumps/Step Ups
200 M Run
9 Russian KBS
6 Box Jumps/Step Ups
Max Effort Row W/ Time Remaining
B.: Metcon (No Measure)
3 Rounds:
:30 Side Plank Left
-Rest :15-
:30 Side Plank Right
-Rest :15-
12-15 Alternating Supermans
-Rest :30-
Cool Down
*KB Calf Smash
*Butterfly
*Banded Lat Distraction
