6/13/2019

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