Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
20 Downward Dog Calf Raises (10/Leg)
10 Ankle Pulses Per Leg
10 Ankle Circles Each Direction
20 Bounding Jumps
10 Grasshoppers (5/Leg)
125 M Run
10 Empty Bar Push Press With 1 Second Pause In Bottom Postion
Weightlifting
A.: Push Press (6X1; Build To A 1 RM)
Health/Function:
4X5-6 Push Press
Metcon
B.: Metcon (AMRAP – Reps)
3 Rounds:
2 Minute AMRAP:
200 M Run
Max Effort Burpees With Remaining Time
-Rest 2 Minutes-
2 Minute AMRAP:
200 M Run
Max Effort Double Unders (3:1) With Remaining Time
-Rest 2 Minutes
Health/Function Option:
125 M Run/Max Effort Burpees OR Half Burpees
125 M Run/Max Effort Box Jumps Or Step ups
Cool Down
*Banded Shoulder Sink
*KB Calf Smash
*LAX BALL Pec
