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
