Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
10 Ankle Circles Each Direction
20 Buttkicks
125 M Run
300 M Bike
125 M Run
100 Feet Power Skips
10 Power Jumps
Metcon
A.: Metcon (AMRAP – Reps)
5 Minute AMRAP:
600 M Run
Max Effort KBS (1.5/1.0) W/ Time Remaining
Rx+= (2.0/1.5)
Health/Function:
Sub 400 M Run
-Rest 3 Minutes Between A+B-
B.: Metcon (AMRAP – Reps)
5 Minute AMRAP:
600 M Run
Max Effort Box Over Jumps (24/20″) W/ Time Remaining
Rx+=(30/24″)
Health/Function:
Sub 400 M Run
-Rest 3 Minutes Between B+C-
C.: Metcon (AMRAP – Reps)
5 Minute AMRAP:
600 M Run
Max Effort Calorie Bike W/ Time Remaining
Health/Function:
Sub 400 M Run
-Rest 3 Minutes Between C+D-
D.: Metcon (AMRAP – Reps)
5 Minute AMRAP:
600 M Run
Max Effort Ab Mat Situps W/Time Remaining
Rx+=GHD’s
Health/Function:
Sub 400 M Run
Cool Down
*KB Calf Smash
*KB Handle Psoas Smash
*Butterfly
