Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
Wednesday Hours: Last Class 5PM
Thursday Hours: Closed All Day
Friday: 8 AM+9AM Only
15 Calorie Bike (5 Easy/5 Moderate/5 Hard)
10 Ankle Pulses Per Leg
15 Mountain Climbers Per Leg
10 Ankle Circles
30 Jumping Jacks
Metcon
A.: Metcon (Weight)
EMOM For 15 Minutes:
1st: Deadlift 5-6 Reps @ 20×1 Tempo; Start @ 70% 1 RM
2nd: DB Strict Press 6-8 Reps @ 30×1 Tempo
3rd: Rest
B.: Metcon (AMRAP – Reps)
3 Rounds: (For Reps)
1 Minute Max Effort (RX+=KBS (2.0/1.5)/RX=KBS (1.5/1.0)/Health=Russian KBS
1 Minute Max Effort (RX+=Double Unders/RX=Box Jumps(24/20″)/Health=Box Step Ups
1 Minute Max Effort (RX+=Ball Slams (50/30)/RX=Ball Slams (40/25)/Health=Air Squats
1 Minute Max Effort (All Programs=Calorie Bike)
1 Minute Rest
Cool Down
*Banded Ankle Distraction
*KB Calf Smash
*LAX Ball Against Cage
