Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
2 Minute Banded Ankle Distraction Per Leg
10 Downward Dog Calf Raises
10 Ankle Pulses Per Leg
30 Jumping Jacks
10 Calorie Bike
Metcon
A.: Metcon (No Measure)
Skill Work For 15 Minutes:
Rope Climbs
RX+=8-12 Rope Climbs In 10 Minutes
B.: Metcon (5 Rounds for time)
Every 4 Minutes For 20 Minutes Complete The Following:
10-12 Box Jumps/Step Ups
200-300 M Run
400-500 M Bike
Cool Down
*KB Lat Smash
*KB Calf Smash
*LAX Ball Glutes
