6/18/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2X:

1 Minute Bike @ 75%

1 Minute Row @ 75%

20 Standing Calf Raises

20 Jumping Jacks

10 Step Ups

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP:

Health/Function:

600 M Bike

40 Jump Rope Singles

:30 Plank Hold

20 Box Step Ups

10 Walking Lunges Per Leg

-Rest 2 Minutes After Each Completed Round-

Performance: (RX)

1200 M Bike

40 Double Unders (Sub=1 Minute Max Effort Attempts)

20 V-Ups

600 M Row

30 Box Jumps (24/20″)

30 Walking Lunges Per Leg

Competition/Sport:(RX+)

2000 M Bike

80 Double Unders

20 GHD Situps

1000 M Row

40 Box Jumps (24/20″)

100 M Walking Lunges

Cool Down

*KB Calf Smash

*Standing Quad Stretch

*Butterfly