10/2/2018

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-