Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
1 Minute Banded Ankle Distraction Per Leg
+
2x (Down And Back):
High Knees
Buttkicks
Light Broad Jumps
Power Skips
+
500 M Bike
Metcon
A.: Challenge WOD #1 (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
*Compare to 8/19/19
B.: Metcon (No Measure)
Every Minute On The Minute For 8 Minutes
Health/Function: Side Plank Each Side :15
Performance: Handstand Hold :20
Competition/Sport (RX+): 20-25 Feet HS Walk Or Practice
Cool Down
*Banded Ankle Distraction
*Pigeon
*KB Lat Smash
