Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
600 M Bike
20 Over/Under Hugs
20 Bounding Jumps
15 Russian KBS
10 Bar Kips
5 Inchworm Pushups
Metcon
A.: Metcon (Time)
*40 Minute CAP
For Time:
Health/Function:
3-4 Rounds:
200 M Run
50 Jump Rope Singles
15 Ab Mat Situps
12/10 Calorie Bike
10 Ring Rows
10 Walking Lunges (5/Leg)
10 KBS
10 Ball Slams
-Rest 2 Minutes Between Rounds-
Performance (RX):
600 M Run
50 Double Unders (150 Singles)
50 Ab Mat Situps
40/32 Calorie Bike
30 Ball Slams (30/20)
20 Pullups
10 Wall Walks
20 Pullups
30 Ball Slams
40/32 Calorie Bike
50 KBS (1.5/1.0)
60 Walking Lunges (30/Leg)
600 M Run
Competition/Sport (RX+):
800 M Run
70 Double Unders
60 Ab Mat Situps
50 KBS (1.5/1.0)
40/32 Calorie Bike
30 Ball Slams (30/20)
20 CTB Pullups
100 Feet HS Walk
20 CTB Pullups
30 Ball Slams (30/20)
40/32 Calorie Bike
50 KB Hang Power Snatch (25/Arm) (1.5/1.0)
60 Jumping Lunges (30/Leg)
70 Double Unders
800 M Run
Cool Down
*Banded Ankle Distraction
*Banded Lat Distraction
*KB Calf Smash
