Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds: Tabata (:20 On/:10 Off)
Calorie Bike
Russian KBS
Wall Squat
Plank Hold
Alternating Sampson Lunge
Metcon
A.: Metcon (AMRAP – Reps)
Tabata 8 Rounds Of :20 On/:10 Off
*Lowest Rep Count Is Score On Each Movement
Health/Function:
Walking Lunges
Russian KBS
Air Squats
Calorie Bike
Ab Mat Situps
Performance: (RX)
Walking Lunges
KBS (1.5/1.0)
OHS (75/55)
Calorie Bike
V-Ups
Competitive/Sport: (RX+)
Jumping Lunges
KBS (2.0/1.5)
OHS (95/65)
Calorie Bike
GHD’s
Cool Down
*BB Quad Smash
*Olympic Wall Squat
*Banded Pigeon
