3/26/2019

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