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
