Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2x:
5 Wall Ankle Pulses
15 Standing Calf Raises
5 Yoga Pushups
15 Russian KBS
125 M Run
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP/Rest 5 Minutes
7 Minute AMRAP/Rest 4 Minutes
5 Minute AMRAP
*Pick Up Where You Left Off
Health/Function:
200 M Run
50 Jumps Rope Singles
10 KBS
5 DB Renegade Rows
Performance: (RX)
300 M Run
25 Double Unders
20 KBS (1.5/1.0)
15 Pushups
Competition/Sport:(RX+)
300 M Run
3 Bar Muscle Ups
45 Double Unders
15 KBS (1.5/1.0)
2 Bar Muscle Ups
30 Double Unders
10 Handstand Pushups
1 Bar Muscle Up
Cool Down
*KB Calf Smash
*LAX Ball Pec
*Shoulder Against Wall Hold
