9/16/2019

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