Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
1000 M Bike
10 Grasshoppers Total
15 Good Mornings
+
Hang Power Clean Warm Up
Metcon
A.: Metcon (AMRAP – Reps)
3X1 Minute Max Effort Hang Power Cleans
-Rest 2 Minutes Between Rounds-
Competition/Sport (RX+)= (185/125)
Performance (Rx)=(135/95)
Health/Function=(95/65)
B.: Metcon (Time)
Health/Function:
4 Rounds:
125 M Run
10 KBS
8 Wall Balls
Performance (RX)
For Time:
18 KBS (1.5/1.0)
200 M Run
24 Wall Balls (20/14)
200 M Run
18 KBS
200 M Run
Competition/Sport (RX+)
For Time:
300 M Run
25 KBS (2.0/1.5)
35 Wall Balls (20/14)
25 KBS
300 M Run
*10 Minute CAP*
C.: Metcon (Calories)
ALL PROGRAMS:
:45 Calorie Bike Sprint
-Rest 3 Minutes-
:30 Calorie Bike Sprint
-Rest 2 Minutes-
:15 Calorie Bike Sprint
Cool Down
*KB Calf Smash
*Banded Calf Distraction
*LAX Ball Tricep
