Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
:45 Calorie Row (Increase Intensity Each Round)
15 Standing Calf Raises
10 Good Mornings
8 Russian KBS
8 Deadlifts (Add Weight Each Round)
Metcon
A.: Metcon (AMRAP – Reps)
Health/Function
4 Rounds:
:30 Max Effort Deadlift Reps 65% 1 RM
:30 Max Effort Ring Rows
:30 Minute Max Effort Russian KBS
1 Minute Max Effort Calorie Row
-Rest 2 Minutes Between Rounds-
Performance (Rx)
4 Rounds:
:30 Max Effort Deadlift Reps 65% 1 RM
:30 Max Effort Dead Hang Chinups
:30 Minute Max Effort KBS (1.5/1.0)
1 Minute Max Effort Calorie Row
-Rest 2 Minutes Between Rounds-
Competition/Sport (RX+)
4 Rounds:
:30 Max Effort Deadlift Reps 65% 1 RM
:30 Max Effort Rope Climbs
:30 Minute Max Effort KBS (2.0/1.5)
1 Minute Max Effort Calorie Row
-Rest 2 Minutes Between Rounds-
-Rest 6 Minutes Between A+B-
B. : Metcon (Time)
Health/Function
3 Rounds:
50 Jump Rope Singles
15/12 Calorie Row
15 Box Step Ups
Performance (Rx)
3 Rounds:
12 Overhead Squats (95/65)
18 Box Over Jumps (24/20″)
Competition/Sport (RX+)
3 Rounds:
12 Overhead Squats (135/95)
75 Double Unders
*8 Minute CAP
Cool Down
*KB Calf Smash
*Shoulder Against Wall Hold
*Cobra/Child’s
