11/23/2018

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