3/5/2019

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