Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds: (Increase Intensity Each Round)
150 M Row
1 Wall Walks
4 Inch Worm Pushups
6 Half Burpees
8 Mountain Climbers Per Leg
Metcon
A.: Metcon (AMRAP – Reps)
7X3 Minute AMRAP’s:
500/450 M Row
Max Effort Burpees W/ Remaining Time
-Rest 1 Minute Between Rounds-
Rx+=
7X3 Minute AMRAP’s:
500 M Row
1 Legless Rope Climb
Max Effort Burpees W/ Time Remaining
Health Function:
7X3 Minute AMRAP’s:
400 M Row
Max Effort 1/2 Burpees W/ Remaining Time
-Rest 1 Minute Between Rounds-
B.: Metcon (No Measure)
6X:20-:30 Hollow Rocks/Rest 1 Minute
Rx+=Hanging L-Sit Raise
Health/Function= Plank Hold
Cool Down
*LAX Ball Pec
*BB Quad Smash
*Broken Toe
