Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Minute KB Lat Smash Per Side
+
10 Bar Kips
5 Strict Pullups/Ring Rows
15 Russian KBS
20 Jumping Jacks
125 M Run
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
6 Minute AMRAP:
Health/Function:
125 M Run
10 Russian KBS
6 Ring Rows
Performance: (RX)
6 Pullups
10 KBS (1.5/1.0)
200 M Run
Competition/Sport:(RX+)
8 CTB Pullups
12 KBS (2.0/1.5)
200 M Run
-Rest 3 Minutes Between ALL AMRAP’s-
B.: Metcon (AMRAP – Rounds and Reps)
6 Minute AMRAP:
Health/Function:
125 M Run
10 Ab Mat Situps
6 DB Push Press
Performance: (RX)
8 DB Push Press (40/25)
12 Weighted Ab Mat Situps (25/15)
200 M Run
Competition/Sport:(RX+)
8 DB Push Press (50/35)
12 GHD’s
200 M Run
C.: Metcon (AMRAP – Rounds and Reps)
6 Minute AMRAP:
Health/Function:
125 M Run
10 Russian KBS
6 Ring Rows
Performance: (RX)
6 Pullups
10 KBS (1.5/1.0)
200 M Run
Competition/Sport:(RX+)
8 CTB Pullups
12 KBS (2.0/1.5)
200 M Run
D.: Metcon (AMRAP – Rounds and Reps)
6 Minute AMRAP:
Health/Function:
125 M Run
10 Ab Mat Situps
6 DB Push Press
Performance: (RX)
8 DB Push Press (40/25)
12 Weighted Ab Mat Situps (25/15)
200 M Run
Competition/Sport:(RX+)
8 DB Push Press (50/35)
12 GHD’s
200 M Run
Cool Down
*KB Calf Smash
*Banded Couch
*Cobra/Child’s Pose
