Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
10 Ankle Circles Each Direction
20 Standing Calf Raises
30 Jumping Jacks
125 M Run
5 Inchworm Push Ups
10 Over Under Hugs
15 Bounding Jumps
300 M Bike
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP/Rest 4 Minutes
9 Minute AMRAP/Rest 3 Minutes
6 Minute AMRAP
*Pick Up Where You Left Off
Health/Function:
200 M Run
50 Jump Rope Singles
15 Ab Mat Situps
600 M Bike
:30 Plank Hold
10 DB Hang Power Snatch (5/Arm)
Performance (RX):
300 M Run
25 Double Unders (1 Minute Attempts)
10 T2B
1000 M Bike
3 Wall Walks
10 Alternating DB Snatches (40/25)
Competition/Sport (RX+):
300 M Run
40 Double Unders
15 GHD Situps
1200 M Bike
30 HS Walk
10 Alternating KB Snatches (1.5/1.0)
Cool Down
*KB Calf Smash
*Shoulder CAR Hold
*Bench Thoracic DB Opener
