8/15/2018

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