4/17/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

12 Calorie Bike

10 Ankle Pulses Per Leg

15 Russian KBS

200 M Run

20 Downward Dog Calf Raises

250 M Row

Metcon

A.: Metcon (AMRAP – Reps)

3 Minute On/1 Minute Off On ALL Parts

Health/Function:

15 Burpees OR Half Burpees

Max Effort Calorie Bike W/ Remaining Time

Performance: (RX)

20 Burpees

Max Effort Calorie Bike W/ Remaining Time

Competition/Sport:(RX+)

25 Burpees To 6″ OH Reach

Max Effort Calorie Bike W/ Remaining Time

B.: Metcon (AMRAP – Reps)

Health/Function:

200 M Run

Max Effort Russian KBS W/ Time Remaining

Performance: (RX)

300 M Run

Max Effort KBS W/ Time Remaining (1.5/1.0)

Competition/Sport:(RX+)

400 M Run

Max Effort KBS W/ Time Remaining (2.0/1.5)

C.: Metcon (AMRAP – Reps)

Health/Function:

350 M Row

Max Effort Singles W/ Time Remaining

Performance: (RX)

450 M Row

Max Effort Double Unders W/ Time Remaining

Competition/Sport:(RX+)

550 M Row

Max Effort Double Unders W/ Time Remaining

D.: Metcon (AMRAP – Reps)

Health/Function:

15 Burpees OR Half Burpees

Max Effort Calorie Bike W/ Remaining Time

Performance: (RX)

20 Burpees

Max Effort Calorie Bike W/ Remaining Time

Competition/Sport:(RX+)

25 Burpees To 6″ OH Reach

Max Effort Calorie Bike W/ Remaining Time

E.: Metcon (AMRAP – Reps)

Health/Function:

200 M Run

Max Effort Russian KBS W/ Time Remaining

Performance: (RX)

300 M Run

Max Effort KBS W/ Time Remaining (1.5/1.0)

Competition/Sport:(RX+)

400 M Run

Max Effort KBS W/ Time Remaining (2.0/1.5)

F.: Metcon (AMRAP – Reps)

Health/Function:

350 M Row

Max Effort Singles W/ Time Remaining

Performance: (RX)

450 M Row

Max Effort Double Unders W/ Time Remaining

Competition/Sport:(RX+)

550 M Row

Max Effort Double Unders W/ Time Remaining

Cool Down

*KB Calf Smash

*Banded Calf Distraction

*Child’s Pose/Cobra