Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
:30 Bike 65%
:30 Bike 75%
:30 Bike 85%
+
5 Ankle Circles Each Direction
10 Ankle Pulses Per Leg
15 Standing Calf Raises
200 M Run
Metcon
A.: Metcon (Time)
*FOR ALL PROGRAMS; ADJUST INTENSITY FOR 19.4 TOMORROW
12 Minute AMRAP:
400 M Run
15 KBS (1.5/1.0)
15 Box Over Jumps (20/16″)
-REST 6 MINUTES BETWEEN A+B-
B.: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
60/48 Calorie Bike
20 Alternating DB Snatches (40/25)
Cool Down
*KB Calf Smash
*Box DB Lat Stretch
*LAX Ball Shoulders
