Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
1 Minute KB Lat Smash Per Side
+
600 M Bike
10 Childs/Cobra Pose
15 Downward Dog Calf Raises Per Leg
:20-:30 Dead Hang Hold
10 Scap Pulls
10 Kip Swings (Legs Get A Little Higher Every 2 Reps)
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
7 MINUTE AMRAPS/3 Minute Rest Between Each AMRAP
Health/Function
125 M Run/8 Front Squats
Performance (RX)
200 M Run/10 Front Squats (95/65)
Competition/Sport (RX+)
300 M Run/12 Front Squats (135/95)
B.: Metcon (AMRAP – Rounds and Reps)
Health/Function
10 Calorie Row
10 Half Burpees
5 Banded Pullups
Performance (RX)
10 Pullups
10 Burpees
Competition/Sport (RX+)
2,4,6,8,10 ETC
CTB Pullups
Burpees To 6 ” OH Reach
C.: Metcon (AMRAP – Rounds and Reps)
Health/Function
(9/7) Calorie Bike/12 Weighted Ab Mat Situps
Performance (RX)
(12/9) Calorie Bike/12 V-Ups
Competition/Sport (RX+)
(15/12) Calorie Bike/12 T2B
Cool Down
*Banded Shoulder Opener
*LAX Ball Glutes
*LAX Ball Against Cage Chest Opener
