5/16/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2x:

5 Ankle Pulses Per Leg

5 Ankle Circles Each Direction

15 Standing Calf Raises

5 KB Goblet Squats @ 30×1 Tempo

10 Russian KBS

10 Empty Bar Strict Press

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

Health/Function:

60 Jump Rope Singles

10 DB Goblet Squats

Performance: (RX)

30 Double Unders

10 Thrusters (75/55)

Competition/Sport:(RX+)

50 Double Unders

10 Thrusters (95/65)
-Rest 3 Minutes-

B.: Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

Health/Function:

12 Russian KBS

125 M Run

Performance: (RX)

12 KBS (1.5/1.0)

200 M Run

Competition/Sport:(RX+)

12 KBS (2.0/1.5)

200 M Run
-Rest 3 Minutes-

C.: Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP:

Health/Function:

60 Jump Rope Singles

10 DB Goblet Squats

Performance: (RX)

30 Double Unders

10 Thrusters (75/55)

Competition/Sport:(RX+)

50 Double Unders

10 Thrusters (95/65)
-Rest 3 Minutes-

D.: Metcon (AMRAP – Rounds and Reps)

5 Minute AMRAP

Health/Function:

12 Russian KBS

125 M Run

Performance: (RX)

12 KBS (1.5/1.0)

200 M Run

Competition/Sport:(RX+)

12 KBS (2.0/1.5)

200 M Run
-Rest 3 Minutes-

E.: Metcon (Time)

For Time:

Health/Function:

40 Weighted Ab Mat Situps

Performance: (Rx)

40 V-Ups

Competition/Sport: (Rx+)

40 Toes 2 Bar

Cool Down

*KB Calf Smash

*Banded Ankle Distraction

*Lying Shoulder Rotations