Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
1000 M Bike
15 Russian KBS
300 M Row
10 KBS
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
32 Minute AMRAP:
Health/Function:
500 M Row
100 M Double Front Rack KB Walk
1000 M Bike
20 KBS
100 M Double KB Farmers Carry
Performance: (RX)
1000 M Row
100 M Double Front Rack KB Walk (1.5/1.0)
2000 M Bike
30 KBS (1.5/1.0)
100 M Double KB Farmers Carry (1.5/1.0)
Competition/Sport: (RX+)
1250 M Row
200 M Double Front Rack KB Walk (1.5/1.0)
2500 M Bike
40 KBS (1.5/1.0)
200 M Double KB Farmers Carry (1.5/1.0)
Cool Down
*Forearm Sitback
*Butterfly Hold
*LAX Ball Quads
