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
