1/11/2019

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