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
