8/19/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

2 Minute Banded Ankle Distraction Per Leg

+

2x (Down And Back):

High Knees

Buttkicks

Light Broad Jumps

Power Skips

+

500 M Bike

Metcon

A.: Metcon (AMRAP – Rounds and Reps)

ALL PROGRAMS:

20 Minute AMRAP:

400 M Run

20 KBS (1.5/1.0)

1200 M Bike

20 Box Jumps OR Step Ups (24/20″)

*Scale KB If Needed

*Rest 5 Minutes Between A+B

B.: Metcon (Weight)

EMOM For 9 Minutes:

1st: 100 Feet Double KB Farmers Carry (Green Turf Down + Back)

2nd: :30 Side Plank Left

3rd: :30 Side Plank Right

Cool Down

*KB Calf Smash

*Lying Shoulder Rotation

*LAX Ball Scapula