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
