Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
5 Grasshoppers Per Leg
10 Scap Pulls
15 Bounding Jumps
10 Bar Kips
5 Alternating Cobra/Child’s Pose
10 1 Legged Standing Calf Raise
125 M Run
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP/Rest 5 Minutes
9 Minute AMRAP/Rest 3 Minutes
6 Minute AMRAP:
*Start Back Where You Left Off
30 Double Unders
15 Power Cleans (Rx=95/65)
12 Pullups
200 M Run
30 Double Unders
9 Thrusters (Rx=95/65)
3 Rope Climbs
200 M Run
Rx+=CTB Pullups/(115/75)
Health/Function:
60 Singles
10 Hang Power Cleans
10 Ring Rows
125 M Run
60 Singles
10 Air Squats
15 Ab Mat Situps
125 M Run
Cool Down
*BB Calf Smash
*Shoulder Head Thru Against Wall
*Pigeon Hold
