8/8/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Minute Banded Ankle Distraction Per Leg

+

2x:

6 Jumping Air Squats

8 Box Step Ups

10 Calorie Row

Metcon

A.: Metcon (AMRAP – Reps)

5 Rounds: (For Reps)

Health/Function:

1 Minute Max Effort Burpee Box Step Ups

1 Minute Max Effort Calorie Row

1 Minute Max Effort Air Squats

-Rest 2 Minutes-

Performance (RX):

1 Minute Max Effort Burpee Box Jump Overs (24/20)

1 Minute Max Effort Calorie Row

1 Minute Max Effort Wall Balls (20/14)

-Rest 2 Minutes-

Competition/Sport (RX+):

1 Minute Max Effort Burpee Box Jump Overs (30/24)

1 Minute Max Effort Calorie Row

1 Minute Max Effort Wall Balls (30/20)

-Rest 2 Minutes-

B.: Metcon (Weight)

EMOM For 8 Minutes:

Evens: Upside Down KB Walk Left 100 Feet

Odds: Upside Down KB Walk Right 100 Feet

Cool Down

*Banded Bully Stretch

*KB Calf Smash

*KB Lat Smash