Indian Land CrossFit – WOD
Warm-up
Warm-up (No Measure)
15/12 Calorie Bike (Increase Pace Each 5/4 Calories)
+
20 Downward Dog Calf Raises
15 Good Mornings
20 Standing Calf Raises
15 Russian KBS
20 Jumping Jacks
+
Warm Up Clean And Jerk Weight
Metcon
A.: Metcon (AMRAP – Reps)
5X2 Minutes On/1 Minute Off (For Reps)
Competition/Sport (RX+)
6 Clean And Jerks (185/125)
Max Effort Calorie Bike With Time Remaining
Performance (RX)
6 Clean And Jerks (135/95)
Max Effort Calorie Bike With Time Remaining
Health/Function
5 Hang Power Clean
5 Push Press
Max Effort Calorie Bike With Time Remaining
-Rest 5 Minutes Between A+B-
B.: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
Competition/Sport (RX+)
300 M Run
15 Toes 2 Bar
Performance (RX)
200 M Run
12 K2E
Health/Function
125 M Run
12 Ab Mat Situps
Cool Down
*Banded Elbow Opener
*Banded Lat Distraction
*Foam Roll Quads
