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
