Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
10 Alternating Cat/Cow
10 Alternating Child’s/Cobra
5 Yoga Pushups
5 Half Burpees
15 Russian KBS
10 Light Over The Shoulder Ball Slams
Metcon
A.: Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP (Rest 4 Minutes Between Each AMRAP)
Competition/Sport (RX+)
300 M Run/20 KBS (1.5/1.0)
Performance (RX)
200 M Run/15 KBS (1.5/1.0)
Health/Function
125 M Run/10 KBS
B.: Metcon (AMRAP – Rounds and Reps)
Competition/Sport (RX+)
300 M Run/10 Over The Shoulder Ball Slams (100/50)
Performance (RX)
200 M Run/10 Over the Shoulder Ball Slams (50/30)
Health/Function
125 M Run/10 Over the Shoulder Ball Slams
C.: Metcon (AMRAP – Rounds and Reps)
Competition/Sport (RX+)
300 M Run/20 Burpees
Performance (RX)
200 M Run/15 Burpees
Health/Function
125 M Run/10 Burpees OR Half Burpees
Cool Down
*Banded Ankle Distraction Hold
*Foam Roll Mid Back
*Child’s/Cobra
