7/17/2018

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