10/23/2018

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

10 Ankle Circles Each Direction

5 Yoga Pushups

10 Russian KBS

15 Bounding Jumps

250 M Row

15 Bounding Jumps

10 Russian KBS

5 Tuck Jumps

10 Lunges/Leg

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

26 Minute AMRAP:

35 Double Unders (70 Singles+5 Broad Jumps)

12 KBS (Rx=1.5/1.0)

350 M Row

15 Box Over Jumps (Rx=20/16″)

200 M Run
RX+= (2.0/1.5), (24/20″)

Health/Function:

50 Singles

10 KBS

250 M Row

15 Step Ups

125 M Run

B.: Metcon (No Measure)

3 Rounds:

100 M Double KB Front Rack

-Rest :30-

10-12 V-Ups (10-12 Weighted Ab Mat Situps)

-Rest 2 Minutes-

Cool Down

*KB Calf Smash

*Pigeon

*Cobra/Child’s Pose