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
