1/14/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

:30 Row @ 65%

:30 Row @ 85%

:30 Bike @ 65%

:30 Bike @ 85%

15 Downward Dog Calf Raises Per Leg

5 Grasshoppers Per Leg

30 Jumping Jacks

10 Wall Squats

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

28/22 Calorie Row

10 Box Jumps (Rx=24/20)

10 Overhead Squats (Rx=75/55)
-REST 4 MINUTES BETWEEN EACH AMRAP-

*Health/Function:

15/12 Calorie Row

10 Step Ups

5 OH Plate Lunges Per Leg

*RX+=95/65

B.: Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP:

750 M Bike

50 Double Unders (100 Singles)

10 Burpees
*Health/Function:

500 M Bike

50 Jump Rope Singles

8 Half Burpees

C.: Metcon (AMRAP – Reps)

8 Minute AMRAP:

15 OHS

100 Double Unders (200 Singles)

1000 M Bike

20 Box Jumps

20 Burpees

Max Effort Calorie Row With Time Remaining
*SCORE IS NUMBER OF CALORIES

*Health/Function:

10 OH Plate Lunges Per Leg

100 Singles

750 M Bike

20 Box Step Ups

15 Half Burpees

Max Effort Calorie Row W/ Time Remaining

Cool Down

*BB Calf Smash

*Butterfly

*Pigeon