Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
10 Ankle Circles Each Direction
10 Ankle Pulses Each Leg
10 Side Lunges
25 Standing Calf Raises
10 Buttkicks Per Leg
10 Half Burpees
100 Feet Power Skips
Metcon
A.: Metcon (No Measure)
10 Minute Zone 1 (55-65%) Row/Run/Bike
Cool Down
*Frogger
*Banded Lat Pull
*Butterfly
B.: Metcon (AMRAP – Rounds and Reps)
24 Minute AMRAP:
400 M Run
10 Burpees To 6″ Target Overhead
500 M Row
10 Burpees To 6″ Target Overhead
Health/Function:
5 Rounds:
10 Burpees/ Or Half Burpees
200 M Run
250 M Row
-Rest 2 Minutes Between Rounds-
