8/26/2019

Indian Land CrossFit – WOD

Warm-up

Warm-up (No Measure)

1 Minute Banded Ankle Distraction Per Leg

5 Ankle Pulses Per Leg

10 Ankle Circles Per Leg

+

10 Calorie Row

30 Jumping Jacks

10 Power Skips Per Leg

10 Single Leg Lateral Hops Per Leg

5 Single leg Broad Jumps Per Leg

Metcon

A.: Metcon (No Measure)

Health/Function

EMOM For 30 Minutes:

1st: 12-14 Box Step Ups

2nd: 100 M Run

3rd: 7-9 Calorie Row

4th: 25-30 Seconds Plate Plank

5th: Rest

Performance (RX)

EMOM For 30 Minutes:

1st: 10-12 Box Jumps (24/20″)

2nd: 125 M Run

3rd: 8-10 Calorie Row

4th: 25-30 Seconds Hollow Rocks

5th: Rest

Competition/Sport (RX+)

EMOM For 30 Minutes:

1st: 10-12 Box Over Jumps (30/24″)

2nd: 200 M Run

3rd: 10-12 Calorie Row

4th: 10-12 GHD’s

5th: Rest

Cool Down

*KB Calf Smash

*LAX Ball Quad Tack And Stretch

*LAX Ball Psoas Smash