5/6/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2X:

5 Ankle Circles Each Direction

10 Downward Dog Calf Raises

25 Jumping Jacks

5 Light DB Push Press

125 M Run

Metcon

A.: “Spear” (AMRAP – Rounds and Reps)

20 Minute AMRAP:

300 M Run

8 Burpees

8 Over The Shoulder Ball Slams (50/30)

8 DB Push Press Right (50/30)

8 DB Push Press Left (50/30)

20 Ab Mat Sit Ups

Health/Function Option:

*Scale Weight

*1 Minute Rest After Each Round
Rest 5 Minutes Then Perform Part B

B.: Metcon (Time)

Health/Function:

3 Rounds:

100 M Double KB Farmers Carry

-Rest 1 Minute Between Rounds-

Performance: (RX)

For Time

200 M Double KB Farmers Carry (1.5/1.0)

-Rest 1 Minute-

200 M Double KB Farmers Carry

Competition/Sport:(RX+)

For Time

400 M Double KB Farmers Carry (2.0/1.5)

Cool Down

*Forearm Sitbacks

*LAX Ball Pec

*Banded Shoulder Sink