Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Down + Back:
Knee to Chest
High Knees
Buttkicks
Power Skips
Karaoke Shuffle
+
10 Ankle Pulses
10 Russian KBS
10 Air Squats
30 Standing Calf Raises
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
6 Minute AMRAP’s/Rest 4 Minute Between AMRAP’s
Competition/Sport (RX+)
200 M Run
4 DB Manmakers (50/35)
Performance (RX)
200 M Run
4 Devil’s Press (40/25)
Health/Function
125 M Run
4 DB Renegade Rows
B.: Metcon (AMRAP – Rounds and Reps)
Competition/Sport (RX+)
15 KBS (1.5/1.0)
15 GHD’s
Performance (RX)
15 KBS (1.5/1.0)
15 Weighted Ab Mat Situps (35/25)
Health/Function
15 Russian KBS
15 Ab Mat Situps
C.: Metcon (AMRAP – Rounds and Reps)
Competition/Sport (RX+)
60 Double Unders
10 KB Goblet Squats (2.0/1.5)
Performance (RX)
30 Double Unders
8 KB Goblet Squats (1.5/1.0)
Health/Function
75 Jump Rope Singles
8 KB Goblet Squats
Cool Down
*KB Calf Smash
*Cat/Cow
*Forearm Sitbacks
