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
