8/14/2018

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