Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
500 M Bike
15 Good Mornings
10 Spinal Twists
15 Russian KBS
10 KB Deadlift
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
Health/Function:
6 Minute AMRAP:
10 Double KB Deadlifts
60 Jump Rope Singles
Performance: (RX)
6 Minute AMRAP:
10 Deadlifts (185/125)
1 Minute Double Under Attempts Or Penguin Hops
Competitive/Sport: (RX+)
6 Minute AMRAP:
10 Deadlifts (275/185)
60 Double Unders
-Rest 3 Minutes Between A+B-
B.: Metcon (AMRAP – Rounds and Reps)
Health/Function:
7 Minute AMRAP:
10/8 Calorie Bike
10 Russian KBS
Performance: (RX)
7 Minute AMRAP:
25/20 Calorie Bike
25 KBS (1.5/1.0)
Competitive/Sport: (RX+)
7 Minute AMRAP:
30/25 Calorie Bike
30 KBS (2.0/1.5)
-Rest 3 Minutes Between B+C-
C.: Metcon (AMRAP – Rounds and Reps)
Health/Function:
8 Minute AMRAP:
5 Inchworm Walk Outs
10 Ab Mat Situps
15 Ball Slams
Performance: (RX)
8 Minute AMRAP:
2 Wall Walks
20 Knees To Elbows
20 Ball Slams (30/20)
Competitive/Sport: (RX+)
8 Minute AMRAP:
30 Feet HS Walk
15 T2B
10 Ball Slams (50/30)
Cool Down
*Cobra/Child’s Pose
*Butterfly
*Banded Hamstring Distraction
