7/5/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

10 Ankle Circles Each Direction

15 Step Ups

20 Jumping Jacks

100 M Run

20 Downward Dog Calf Raises

15 Air Squats

5 DB Renegade Rows

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

1->2->3->4…etc

*Run Stays At 100 M

7 Minute AMRAP:

Health/Function:

DB Renegade Rows

DB Step Ups

100 M Run

Performance (RX):

Devils Press (40/25)

DB Step Ups (40/25)(24/20″)

100 M Run

Competitive/Sport (RX+):

Devils Press (50/35)

DB Step Ups (50/35)(24/20″)

100 M Run
-Rest 3 Minutes Between A+B-

B.: Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

Health/Function:

5 Med Ball Squat Cleans

10 KBS

10 Light Broad Jumps

Performance (RX):

10 DB Hang Squat Cleans (40/25)

15 Box Jumps (24/20″)

Competitive/Sport (RX+):

20 DB Hang Squat Cleans (50/35)

30 Box Jumps (30/24″)
-Rest 3 Minutes Between B+C-

C.: Metcon (AMRAP – Reps)

7 Minute AMRAP:

Health/Function:

10 Med Ball Squat Cleans

15 Light Broad Jumps

15 DB Push Press

20 Box Step Ups

200 M Run

As Many DB Renegade Row W/ Time Remaining

Performance (RX):

12 DB Step Ups

12 DB Push Press

12 Box Jumps

12 DB Hang Squat Cleans

300 M Run

As Many Devil’s Press W/ Time Remaining

Competitive/Sport (RX+):

15 DB Step Ups

15 DB Push Press

15 Box Jumps

15 DB Hang Squat Cleans

300 M Run

As Many Devil’s Press W/ Time Remaining

Cool Down

*KB Calf Smash

*Butterfly

*Foam Roll Quads