Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
200 M Run
12 Box Step Ups
12 Bar Kips
12 Russian KBS
12 Bar Kips
12 Air Squats W/ Wall Ball
12 Bar Kips
Metcon
A.: Metcon (No Measure)
Health/Function:
12 Minute EMOM
Evens: 40-50 Jump Rope Singles
Odds: 6-8 Ring Rows @ 20×2 Tempo
Performance: (Rx)
12 Minute EMOM
Evens: 4-6 Strict Chinups @ 20×2 Tempo
Odds: :30 Double Under Attempts OR 20-25 Double Unders
Competition/Sport: (Rx+)
12 Minute EMOM
Evens: 3-5 Bar Muscle Ups
Odds: 30-35 Double Unders
B.: Metcon (AMRAP – Rounds and Reps)
Health/Function:
5 Minute AMRAP
200 M Run
12 Box Jumps/Step Ups
12 Wall Balls
Max Effort KBS W/ Time Remaining
Performance: (RX)
5 Minute AMRAP
400 M Run
15 Box Jumps (24/20)
15 Wall Balls (20/14)
Max Effort Rope Climbs W/ Time Remaining
Competition/Sport: (RX+)
5 Minute AMRAP
400 M Run
15 Box Jumps (30/24)
15 Wall Balls (30/20)
Max Effort Legless Rope Climbs W/ Time Remaining
-Rest 3 Minutes Between B+C-
C.: Metcon (AMRAP – Rounds and Reps)
Health/Function:
5 Minute AMRAP
200 M Run
12 Box Jumps/Step Ups
12 Wall Balls
Max Effort KBS W/ Time Remaining
Performance: (RX)
5 Minute AMRAP
400 M Run
15 Box Jumps (24/20)
15 Wall Balls (20/14)
Max Effort Rope Climbs W/ Time Remaining
Competition/Sport: (RX+)
5 Minute AMRAP
400 M Run
15 Box Jumps (30/24)
15 Wall Balls (30/20)
Max Effort Legless Rope Climbs W/ Time Remaining
Cool Down
*KB Calf Smash
*Grasshopper
*Butterfly
