2/11/2019

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