Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
1 Minute Banded Ankle Distraction
10 Ankle Pulses
10 Ankle Circles Each Direction
10 Calorie Row
10 Calorie Bike
:30 HS Hold
Metcon
A.: Metcon (No Measure)
15 Minute Skill Work:
Double Under Practice
Rx+
EMOM For 10 Minutes:
1st: 35-40 Double Unders
2nd: 25-30 Seconds Of HS Walk Work
B.: Metcon (No Measure)
ALL PROGRAMS
20 MINUTE EMOM:
1st: 175-225 M Row
2nd: 100-125 M Run
3rd: 14-18 Russian KBS
4th: 375-500 M Bike
Cool Down
*Banded Ankle Distraction
*KB Calf Smash
*Lying Scorpion Hold
