Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
LAX Ball Scapula (Each Side 2 Minutes)
+
15 Calories (5 Slow/Moderate/Fast)
10 Ankle Pulses Per Leg
10 Ankle Circles
15 Downward Dog Calf Raises
20 Jumping Jacks
125 M Run
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP:
Health/Function:
100 Feet Bear Crawl
20/16 Calorie Row
50 Jump Rope Singles
Performance (RX):
3 Wall Walks
40/32 Calorie Row
25 Double Unders
Competition/Sport (RX+):
25 Foot HS Walk
50/40 Calorie Row
25 Foot HS Walk
50 Double Unders
-Rest 5 Minutes Between A+B-
B.: Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP:
Health/Function:
125 M Run
8 Over The Shoulder Ball Slams
4 Burpees/Half Burpees
20 Jumping Jacks
Performance (RX):
200 M Run
10 Over The Shoulder Ball Slams (40/25)
6 Burpees To 6″ Reach OH
Competition/Sport (RX+):
300 M Run
12 Over The Shoulder Ball Slams (50/30)
8 Burpees To 6″ Reach OH
-Rest 5 Minutes Between B+C-
C.: Metcon (Calories)
8 Minute AMRAP:
Health/Function:
150 Feet Bear Crawl
200 M Run
60 Jump Rope Singles
8 Burpees/Half Burpees
30 Jumping Jacks
12 Over the Shoulder Ball Slams
ME Calorie Row With Remaining Time
Performance (RX):
5 Wall Walks
200 M Run
40 Double Unders
14 Over the Shoulder Ball Slams (40/25)
10 Burpees To 6″ Reach OH
ME Calorie Row With Remaining Time
Competition/Sport (RX+):
50 Foot HS Walk
300 M Run
75 Double Unders
16 Over The Shoulder Ball Slams (50/30)
12 Burpees To 6″ Reach OH
ME Calorie Row With Remaining Time
Cool Down
*KB Calf Smash
*KB Quad Smash
*Banded Shoulder Sink
