Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
20 Downward Dog Calf Raises
100 M Run 60%
10 Half Burpees
100 M Run 70%
20 Bounding Jumps
100 M Run 80%
20 Standing Calf Raises
10 Air Squats
Metcon
A.: Metcon (AMRAP – Reps)
FOR ALL PROGRAMS:
ADJUST INTENSITY OFF 19.3
Station 1: Max Effort Pushups (Cage Assisted )In 1 Minute/Rest 2 Minutes
Station 2: Max Effort 200 M Run/Reset As Group (~2 Minutes)
Station 3: Max Effort Burpees In 2 Minutes/Rest 4 Minutes
Station 4: Max Effort Wall Balls In 2 Minutes/Rest 2 Minutes
Station 5: Max Effort Double Unders (Singles) In 2 Minutes/Rest 4 Minutes
Station 6: Max Effort Building Loop Run
*Note Run Times In Comments
Cool Down
*Foam Roll Quads
*Banded Ankle Distraction
*Olympic Wall Squat
