Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2x:
400 M Bike
10 Scap Pulls
5 Ring Rows
125 M Run
10 Bar Kips
5 Lying Rotational Arm Circles
Metcon
A.: Metcon (AMRAP – Reps)
*REST 3 MINUTES BETWEEN AMRAPS*
5 Minute AMRAP:
Health/Function:
400 M Run
60 Jump Rope Singles
Max Effort Step Ups W/ Time Remaining
Performance (RX):
600 M Run
10 Jumping Lunges Per Leg
Max Effort Double Under Attempts W/ Time Remaining
Competition/Sport (RX+):
800 M Run
Max Effort Double Unders W/ Time Remaining
B.: Metcon (AMRAP – Reps)
5 Minute AMRAP:
Health/Function:
1400 M Bike
Max Effort KBS W/ Time Remaining
Performance (RX):
1600 M Bike
Max Effort Pullups W/ Time Remaining
Competition/Sport (RX+):
1800 M Bike
Max Effort CTB Pullups W/ Time Remaning
C.: Metcon (AMRAP – Reps)
5 Minute AMRAP:
Health/Function:
400 M Run
60 Jump Rope Singles
Max Effort Step Ups W/ Time Remaining
Performance (RX):
600 M Run
10 Jumping Lunges Per Leg
Max Effort Double Under Attempts W/ Time Remaining
Competition/Sport (RX+):
800 M Run
Max Effort Double Unders W/ Time Remaining
D.: Metcon (AMRAP – Reps)
5 Minute AMRAP:
Health/Function:
1400 M Bike
Max Effort KBS W/ Time Remaining
Performance (RX):
1600 M Bike
Max Effort Pullups W/ Time Remaining
Competition/Sport (RX+):
1800 M Bike
Max Effort CTB Pullups W/ Time Remaning
Cool Down
*KB Calf Smash
*LAX Ball Lat
*Banded Elbow Opener
