5/21/2019

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