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
