Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Minute Row (Pick Up Pace Every :30)
+
10 Downward Dog Calf Raises
10 Ankle Circles Each Direction
20 Jumping Jacks
10 DB Strict Press
:20-:30 Dead Hang Hold
Metcon
A.: Metcon (Distance)
-Rest 8 Minutes Between A+B-
Health/Function
12 Minute AMRAP:
50 Jump Rope Singles
10 Cage Assisted Pushups
200 M Run
5 DB Plank Pulls Per Arm
250 M Row
Performance (RX):
12 Minute AMRAP:
4 Rounds:
200 M Run
5 HSPU
10 Strict Pushups
20 Double Unders
Then:
Max Effort Row With Time Remaining
Competition/Sport (RX+)
12 Minute AMRAP:
800 M Run
20 Strict HSPU
60 Double Unders
400 M Run
20 Kipping HSPU
60 Double Unders
Max Effort Row With Remaining Time
B.: Metcon (Distance)
Health/Function
12 Minute AMRAP:
20 Box Step Ups
10 Ring Rows
200 M Run
5 DB Plank Pulls Per Arm
250 M Row
Performance (RX)
12 Minute AMRAP:
4 Rounds:
200 M Run
20 Double Unders
10 Pullups
Then:
Max Effort Row With Time Remaining
Competition/Sport (RX+)
12 Minute AMRAP:
800 M Run
20 CTB Pullups
60 Double Unders
400 M Run
20 Pullups
60 Double Unders
Max Effort Row With Remaining Time
Cool Down
*Banded Shoulder Sink
*KB Shoulder Distraction
*LAX Ball Thoracic Area
