Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
:30 Slow Row
:30 Moderate Row
:30 Fast Row
20 Standing Calf Raises
10 Bar Kips
20 Shoulder Taps
10 Ring Rows
:30 Slow Row
:30 Moderate Row
:30 Fast Row
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
6 Minute AMRAP:
400 M Row
40 Double Unders
Health/Function:
400 M Row
60 Singles
6 Broad Jumps
-Rest 3 Minutes Between A+B-
B.: Metcon (AMRAP – Rounds and Reps)
6 Minute AMRAP:
18 Push Press (Rx-75/55)
12 Pullups
6 Bar Facing Burpees
*Rx+=CTB Pullups
-Rest 3 Minutes Between B+C-
C.: Metcon (AMRAP – Rounds and Reps)
6 Minute AMRAP:
400 M Row
40 Double Unders
Health/Function:
400 M Row
60 Singles
6 Broad Jumps
-Rest 3 Minutes Between C+D-
D.: Metcon (AMRAP – Rounds and Reps)
6 Minute AMRAP:
18 Push Press (Rx-75/55)
12 Pullups
6 Bar Facing Burpees
*Rx+=CTB Pullups
Cool Down
*Banded Shoulder Sink
*BB Calf Smash
*Lying Shoulder Rotation
