3/14/2019

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