Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
200 M Row
25 Downward Dog Calf Raises
15 Wide Stance Good Mornings
25 Standing Calf Raises
200 M Run
25 Bounding Jumps
10 Push Ups
200 M Row
Metcon
A.: Metcon (Time)
For Time:
1000 M Row
30 Power Cleans (Rx=95/65)
60 Box Jumps (Rx=24/20″)
1000 M Run (2 Building Loops)
120 Double Unders
30 Push Press (Rx=95/65)
1000 M Row
Rx+=135/95
Health/Function:
3 Rounds:
10 Hang Power Cleans
10 Push Press
15 Box Jumps/Step ups
50 Singles
300 M Run
500 M Row
-Rest 2 Minutes Between Rounds-
Cool Down
*5 Minute Cool Down Bike/Walk
*BB Calf Smash
*LAX Ball Glutes
