10/10/2019

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