Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Row :30 Slow
Row :30 Moderate
Row :30 Fast
+
10 Ankle Pulses Per Leg
20 Standing Calf Raises
30 Jumping Jacks
20 Downward Dog Calf Raises
10 Russian KBS
125 M Run
Metcon
A.: Metcon (AMRAP – Reps)
8 Minute AMRAP/Rest 4 Minutes
Health/Function:
500 M Row
200 M Run
75 Jump Rope Singles
Performance: (RX)
800 M Row
300 M Run
Max Double Under Reps W/ Time Remaining
Competition/Sport:(RX+)
1000 M Row
400 M Run
Max Double Under Reps W/ Time Remaining
B.: Metcon (AMRAP – Reps)
8 Minute AMRAP/Rest 4 Minutes
Health/Function:
500 M Row
200 M Run
30 Step Ups
Performance: (RX)
800 M Row
300 M Run
Max Effort Box Jumps (24/20″) W/ Time Remaining
Competition/Sport:(RX+)
1000 M Row
400 M Run
Max Effort Box Jumps (30/24″) W/ Time Remaining
C.: Metcon (AMRAP – Reps)
8 Minute AMRAP/Rest 4 Minutes
Health/Function:
500 M Row
200 M Run
15 Russian KBS
Performance: (RX)
800 M Row
300 M Run
Max Effort KBS (1.5/1.0)
Competition/Sport:(RX+)
1000 M Row
400 M Run
Max Effort KBS (2.0/1.5)
Cool Down
*KB Calf Smash
*Standing Calf Stretch Against Cage
*Banded Ankle Distraction
