Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Rounds:
12/10 Calorie Row
10 Good Mornings
8 Bar Kips
6 Deadlifts
*Increase Weight On Deadlift Each Round
Metcon
A.: Metcon (AMRAP – Reps)
5 Minute AMRAP:
Health/Function:
125 M Run
12 Half Burpees
125 M Run
Max Effort Half Burpee W/ Time Remaining
Performance: (RX)
400 M Run W/Slamball (25/15)
Max Effort Burpees W/ Time Remaining
Competition/Sport:(RX+)
600 M Run W/ Slamball (30/20)
Max Effort Burpees W/ Time Remaining
-Rest 3 Minutes Between Each AMRAP-
B.: Metcon (AMRAP – Reps)
5 Minute AMRAP:
Health/Function:
2 Rounds:
12 Deadlifts
25 Ab Mat Situps
Max Effort Calorie Row W/ Time Remaining
Performance: (RX)
12-9-6
Deadlifts (185/125)
K2E
Max Effort Calorie Row W/ Time Remaining
Competition/Sport:(RX+)
12-9-6
Deadlifts (225/155)
T2B
Max Effort Calorie Row W/Time Remaining
C.: Metcon (AMRAP – Reps)
5 Minute AMRAP:
Health/Function:
125 M Run
12 Half Burpees
125 M Run
Max Effort Half Burpee W/ Time Remaining
Performance: (RX)
400 M Run W/Slamball (25/15)
Max Effort Burpees W/ Time Remaining
Competition/Sport:(RX+)
600 M Run W/ Slamball (30/20)
Max Effort Burpees W/ Time Remaining
-Rest 3 Minutes Between Each AMRAP-
D.: Metcon (AMRAP – Reps)
5 Minute AMRAP:
Health/Function:
2 Rounds:
12 Deadlifts
25 Ab Mat Situps
Max Effort Calorie Row W/ Time Remaining
Performance: (RX)
12-9-6
Deadlifts (185/125)
K2E
Max Effort Calorie Row W/ Time Remaining
Competition/Sport:(RX+)
12-9-6
Deadlifts (225/155)
T2B
Max Effort Calorie Row W/Time Remaining
Cool Down
*Banded Ankle Distraction
*Banded Pigeon
*Grasshopper Hold
