Indian Land CrossFit – WOD


Warm-up (No Measure)

Coach’s Choice


A.: Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

15 Box Jumps (Rx=24/20″)

250 M Row

30 Ab Mat Situps

200 M Run

15 KBS (Rx=1.5/1.0)
-Rest 6 Minutes Between A+B-

RX+= 15 GHD’s/KBS (2.0/1.5)

B.: Metcon (Time)

Will Find Out Part B During The 6 Minute Rest

Cool Down

*KB Calf Smash

*Banded Shoulder Sink

*Banded Lat Distraction