Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Down+Back:
Bear Crawl
10 Standing Calf Raises
Elephant Toe Touch
10 Standing Calf Raises
Frankenstein’s
10 Standing Calf Raises
Power Skip
10 Standing Calf Raises
Karaoke Shuffle
10 Standing Calf Raises
Metcon
A.: Metcon (No Measure)
10 Minute Bike/Row/Jog @ 60-65% Pace
B.: Metcon (No Measure)
EMOM For 8 Minutes:
6-8 Toes 2 Bar
*Scaled Options:
Kipping As High As Possible While Maintaining Correct Position
Knees To Elbows
Lying Leg Raises
C.: Metcon (Time)
For Time:
20 KBS (1.5/1.0)
30/24 Calorie Bike
16 KBS
45/36 Calorie Bike
20 KBS
30/24 Calorie Bike
RX+= KBS (2.0/1.5)
Health/Function:
4 Rounds:
16/12 Calorie Bike
12 KBS
Cool Down
*Banded Thoraic Opener
*Butterfly
*Lying Shoulder Rotation
