Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
1 Minute Row
1 Minute Bike
20 Downward Dog Calf Raises
1 Minute Bike
1 Minute Row
10 Ankle Pulses Per Leg
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
35 Minute AMRAP:
1 Building Loop Run
15 Ball Slams (Rx=30/20)
500 M Row
75 Jump Rope Singles
1000 M Bike
RX+= 75 Double Unders
Health/Function:
5 Rounds:
200 M Run
10 Ball Slams
250 M Row
40 Jump Rope Singles
500 M Bike
-Rest 2 Minutes Between Rounds-
Cool Down
*Piegon
*BB Quad Smash
*Olympic Wall Squat
