Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
1 Minute Bike 65%
5 Ankle Pulses Per Leg
10 Bar Kips
15 Standing Calf Raises
1 Minute Bike 75%
5 Squat Toe Holds
10 Lunges (5/Leg)
15 Downward Dog Calf Raises
1 Minute Bike 85%
5 Strict Pullups (10 Ring Rows)
10 Air Squats W/Thumbs On Shoulders
Metcon
A.: CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
*Health/Function*
12 Minute AMRAP:
20 Wall Balls (20/14)
100 Jump Rope Singles
8 Pullups (16 Jumping Pullups)
*Rest 10 Minutes Between A+B*
B.: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
200 M Run
12/10 Calorie Bike
Health/Function:
125 M Run
8/6 Calorie Bike
Cool Down
*Couch Stretch
*KB Calf Smash
*Grasshopper Hold
