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
