Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
3 Rounds: (Increase Pace Of Rower Each Round)
15 Standing Calf Raises
10 Skaters
5 Squat Toe Holds
175 M Row
Metcon
A.: Metcon (No Measure)
15 Minute Skill Work; Pick A Skill To Work On:
Rope Climbs
Bar Muscle Ups
Ring Muscle Ups
Pull Ups
B.: Metcon (Time)
10 Rounds:
300 M Row
8 Box Over Jumps (24/20″)
4 Squat Clean Thrusters (95/65)
*28 Minute Cap
Health/Function Option:
8 Rounds:
5 DB Thrusters
10 Step Ups
250 M Row
-Rest 1 Minute Between Rounds-
Cool Down
*BB Calf Smash
*BB Quad Smash
*Pigeon Hold
